Strength Training for Skiers to Prevent ACL Tears

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.

[@AmpedZWeb]

Double leg squat. Balance board squat. Double leg squat jump. Crab walk (resistance band). Deadlift (one leg w w/o dumbbell). Single/double Hamstring curl (yoga ball). Single leg step over (step up board). Hop over jump (1 1/2-2ft). Plank/leg out rep plank. Well stretched, correct skis, knowledge. Have fun skiers! Watch the video to see the techniques. Screenshot/copy this for reference.

[@StephenAKatz]

And it's so great that when you show the deadlift, the camera gets real close, so we never see the whole person. I got a lot more out of that part of the video because of the close-up of the kettle-bell. That really helped me understand the deadlift.

[@valentinebodyworks4992]

Thank you for such a concise and helpful video!

[@j.umajor9292]

Yay!! ThAnk you for sharing ❤❤❤

[@StephenAKatz]

I love the way the camera gets close up to the subject when you show the double leg squat. It's so good that you don't show a whole person--chop himj up into pieces!

[@akguenther]

How many sets/reps do you recommend for each exercise?

[@user-ye9fo3js7m]

Great video, wish it was done without masks...I can't.

[@PS-fj3th]

the way he's literally landing on his toes and shaking like that is NOT conducive to preventing knee injury, ironically.

[@The999999999abc]

Are you still teach RICE? For the love of god dude....

[@destinybedoya8868]

Isn't that a yoga pose

[@antonyschwarz8749]

Nappy night mare ohhh great video apart from Plandemic xx

[@jonreally7315]

Why the mask

[@thecenteroregon]

Masks are still required in Oregon in healthcare settings as of 2023.

[@annahannon7864]

Why the mask inside just the two of you? Ugh

[@thecenteroregon]

This was filmed in February 2021 and we were required to follow state regulations while in a healthcare clinic at the time. Hope the info was still helpful for you!

[@user-ye9fo3js7m]

It's 2024, So redo it without masks...it's hard to watch (or hear) @@thecenteroregon

[@willybumbum6682]

Those masks are cringe AF