The greatest enemy of every skier

If you tear your anterior cruciate ligament (ACL) in March, there's a good chance you won't be back on the slopes until the next year. If your injury occurs in July, say goodbye to your ski season.

What is the ACL, and what is its purpose?

The ACL is a ligament that connects the thigh bone to the shinbone. It plays a crucial role in stabilizing the knee during directional changes, turns, jumps, and sudden stops. Without it, your shinbone might "slip" forward relative to the thigh bone during a rapid ski turn or another movement involving rotation.

How is the ACL injured in skiing?

In most cases, this injury happens without direct contact with other skiers.

"I was going too fast and at one point I felt like I lost control of my skis.“

"I tried to avoid the guy who fell in front of me."

"I was heading down the final slope of the day. It looked like a regular turn."

That's how it appears from the perspective of those who've experienced this injury. But what actually happens?

• The foot is anchored to the surface.

• Most of your weight is on one leg.

• The knee shifts inward (into valgus position).

• The shinbone rotates inward.

• The thigh bone rotates outward.

This sequence usually occurs when attempting to avoid an obstacle or making sudden turns.

Less commonly, the injury happens during awkward landings, where the knee goes into hyperextension ("over-straightening"), causing the ligament to tear.

Why does the ACL get injured in skiing?

Muscle weakness

If your leg muscles are weak, your knee lacks stability during skiing, resulting in excessive pressure on the ligament and leading to a tear.

Strength imbalance in quadriceps and hamstrings

The quadriceps extends the knee (straightens the leg), while the hamstring bend it. They work in synergy. In 100% of cases, there is an imbalance in favor of the quadriceps, which is significantly stronger. Their substantial difference in strength leads to biomechanical disturbances of the joint and potential injuries.

Fatigue and overexertion

Accumulated fatigue can lead to tendons and ligaments no longer performing their tasks. Overexertion also results in a significant decrease in a skier's concentration and poorer technique. In both situations, the ligament suffers.

Inadequate preparation for activity

This injury often occurs in individuals who are physically active but engage in sports with little similarity to skiing (e.g., bodybuilding, pilates, basketball, volleyball). They may feel they are in good shape but aren't adequately prepared for skiing.

Poor Skiing Technique

Poor technique can put the knee in unnatural and unfavorable positions during skiing, increasing the risk of injury.

How to reduce the risk of ACL injuries in skiing?

The chances of injury significantly decrease with proper skiing preparation, dedicating time to warm-up and recovery on the slopes.

Physical Preparation

The preparation should last from one to three months, depending on your physical condition. It is crucial to strengthen your quadriceps and hamstrings, which are primarily responsible for your knee's stability. Remember that the quadriceps alone are not enough. The core muscles play a significant role in overall stability and balance, which are essential in skiing due to transferring force from the lower to the upper body. You should also strengthen your glutes for pelvic stability. Snowboarders, in particular, need to focus on calf muscles as they are highly active in board control. Proprioception exercises help you develop body awareness in space, allowing better responses in unexpected situations, which are frequent on the slopes. Plyometrics are essential for increasing explosive power crucial for quick movements and sudden direction changes.

Technical preparation

If you feel unsure as a beginner, haven't skied in a year, or are returning from an injury, consider hiring an instructor. You will improve your skiing technique and regain confidence when you hit the slopes.

Psychological preparation

Have a talk with yourself, and be honest about your desires and limits. Pushing boundaries may sound exhilarating, but it can have catastrophic consequences.

Warm-Up

Your body is cold and stiff before hitting the slopes, especially in the morning, and your mind isn't focused on skiing. Warming up increases your body temperature, leading to better muscle function, improved circulation (supplying muscles with oxygen and nutrients), and, perhaps most importantly, psychological readiness for skiing. It shifts your focus from what you had for breakfast or read online to your own body.

Recovery

The vast majority of injuries occur when a person is tired. You might manage for a day, but fatigue accumulates and goes from physical to psychological fatigue, leading to a lack of concentration, slower thinking, and bad decision-making. The slope is great, but so are spa and massages.

In conclusion...

ACL is one of the worst injuries that can happen to a skier. Recovery is long, painful, and exhausting. Returning to the slopes is challenging due to fear and feelings of insecurity. You end up feeling like you don't know what you knew back then. This is a psychophysical challenge no one wants.

Preparation is hard. It's five times shorter. It's not painful. There's no fear. It's a psychophysical challenge every true skier wants.