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Strength Training for Skiers to Prevent ACL Tears

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Some of the most common ski injuries are ligament injuries, often ACL tears or sprains or MCL tears or sprains. Dr. Timothy Bollom, Sports Medicine Orthopedic Surgeon at The Center in Bend, Oregon and Medical Director of Mt. Bachelor National Ski Patrol discusses strength training exercises for skiers to prevent injury to prepare for the ski season. The exercises can be done at home or in the gym. The proper form is demonstrated for these exercises, including double leg squats, crab walk, deadlift, hamstring curl, single leg step over, and plank. Each of these exercises includes modifications and progressions for all abilities.

In addition, it is important to use proper technique when skiing, get a lesson from a professional if you are a beginner or haven’t skied in a long time. Use proper equipment, tuned for your skiing ability. And always stretch before skiing. If you think you have injured your knee while skiing, use the RICE method for treatment. If the knee does not respond to this treatment, seek an evaluation from an orthopedic knee specialist.

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