How to avoid ACL injury while skiing!
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- Опубликовано: 16 окт 2024
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In this video, Toronto physiotherapist James Braithwaite discusses a very common ski injury, the ACL tear. Research tells us that the the most common mechanism for injury to this structure amongst recreational skiers is the "sit back fall" (demonstrated on the video). Anatomically, the direction of force incurred at the knee joint in this action is just right for stressing and potentially damaging The ACL. James and special guest Erin Campbell also a physiotherapist in North Bay Ontario describe a couple of simple tips for avoiding this injury. Have fun on the slopes!
The sitback fall is really dangerous because it could result in a torn acl
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Show us Erin!
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Show us once more Erin!
Haha! Touche...
I've been skiing for 57 years, was an instructor for a little stretch too. I tore my ACL even though I'm very aggressive and stay forward at all times. This can happen as a fluke....I hit that heavy snow off-piste at Squaw Valley's Headwall area, threw my body into the next turn to plow through the Sierra cement, but my skis stayed put and didn't follow my body. So yes, somehow I went back into that "sit back" thing NO skier should ever do. Bam!
I just want to comment and say I wish I would’ve watched your video before falling (like this) and successfully tearing my ACL.
Ahhhh! Bummer :( I really hope that your recovery is coming along well. -James
Much more helpful than the lists of things to remember. Thank you. Returning to ski today after 20+ years snowboarding-only! Want to do it safely.
Thanks, that was a really good insight into the injury which I now have.
It's been close on 10 months, but I'll be back on the slopes in a couple of weeks!
This video is so informative! And demonstrating what you are talking about is so helpful. Thank you for making this entertaining too!
+Mary Summers Total Pleasure Mary thanks for watching! -James
Very helpful thank you! I feel like so much instruction is based on how to ski properly but there is not much about how to avoid injury in a fall or when you lose control which is bound to happen.
I wish I wouldve been taught how to fall before I tried Skiing D: Only took one fall to tear my ACL.
Sorry to hear this :( good luck on your rehab! -James
Was so lucky last week, I fell back between my skiis ( was a cloudy day, my inside ski cough a pileup of fresh snow, my outside was on the ice behind, I lost my balance, pivoted and kaput) but they both released perfectly, no injuries no strange noises, no nothing. Maybe my 30 km day cycle from and to college helped my knee, but also thanks God for this amazing bindings ahah
That's why they are designed to do what they do! Glad you are safe! -James
Good explanation but you need to practice with that camera.
So if you find yourself falling backwards, do you just try bailing to the side? Nice to know how the injury happens, but advice on how to prevent it other than ‘seek easier terrain’ would be welcomed.
Question...What is the correct way to fall? My ski instructor said the best way is to fall backwards...
JSuavinson What an interesting question this is! The research is quite clear on the forceful sitback fall being a risky move for ACL damage. The knee just doesn't like that deep flex + rotation action, especially if the knees collapse toward the inside ("knock knee") over the boot-fixated foot. I like the fall to the side with your skis parallel if you can do it as it gives you a fighting chance of keeping the hip/knee/foot reasonably aligned. I'd love to hear other opinions especially ski professionals if anyone has opinions on this question! Thanks for posting! -James
Cool, thanks for the advice!
Shoutout to Erin for those demos!
I just recently tore my ACL from a stupid fall off a really small jump in which I landed almost standing and my torso followed one direction and skis another. I'm VERY certain that if I had fallen backwards or had my body leaned back more, I would have probably banged my head (I was wearing a helmet) and fallen on my ass but not lost control and fallen directly on my knee and pivoted sideways on it.
I guess it depends on how you lose control before you fall, but instinctively I would have guessed that falling in a sitting motion and then sideways would be a more 'correct' way to bail. I always see pro skiers that bring their knees up to their chests when airborne, which makes me think that maybe falling in that position is also a great way to not become a lose ragdoll after the first impact as you said with that 'startle reflex'.
anyways, sorry to bore you, with a bad leg I've had too much free time!
+Vicente Lara C. Not at all! I really appreciate the comment and hope you are doing will with this! -James
Hey james. Nice video. You also got some tips on how you should fall if you lost control of your skis?
+gutchv Hi There! Ski season almost over so hope you aren't falling much longer. Rule of thumb os fall to the side (the uphill side) if at all possible! -James
Appreciate the video. I’m very concerned I might’ve sprained my ACL. It was my first time skiing, and I fell back but not like Erin to the side I went back basically straight while stationary. Is that just as dangerous? Even if I didn’t have a rotational mechanism involved
Really informative. Great video. Thanks James!
+natskis Thanks I'm glad you liked it! -James
im scared i have a uni trip for skiing
g ofcourse beginner cause never skied and cam back from knee cartilage damage arthosocpy surgery due to to awk landing in soccer. hope this video and other videos help. if you have any other tips for people that have been through acl or mcl or cartilage damaged or removal due to cartilage damage.
This has happened to me the 3 out of 5 times I’ve gone skiing and it takes me out for 5 months 😢. Thank you for explaining! How would you recommend me fall instead? 🙏
Now im not an expert, but I think to the side then foward is probably the safest. Since you dont want to fall back, or falling foward is probably not that good too.
Great video. I damaged my MCL 6 weeks ago (grade 2) and im skiing next week. Should I wear a knee brace?
Hi James! You should speak to your physio or other professional about your specific situation, but in general I wouldn't ski on a grade 2 tear after just 6 weeks, return to sport may take up to 3-6 months. But again this is in general, please speak with your physio about your specific case. -James
10 years later and literally so relevant to my wishes to improve my skiing
Lmao I'm dumb. I tweaked my knee from adding too much steez.. I dont think I tore it, but i have to take a steezcation
what would be the best way to fall?
towards the uphill side is ideal! -James
I still don't get it. like rolling to your side ? towards your ankles? that's the only way I can see that the skis would allow you to fall
The challenge (and it is a challenge) is to develop your skill to a point where you can turn your skis 90degrees so that they are pointing across the hill (perpendicular to straight downhill) the fall toward the uphill side. Don't hesitate to get some training with a ski instructor if this is currently too challenging. A little 1-1 instruction can really raise your game! -James
Thanks for the advice!
Aleck Wu no i officially hate google +
You are welcome! Thanks for watching!
I almost did that last year
But later I was going down a very easy green and the snow was extremely icy
My skis dig into the ice and dislocated my knee cap and it popped back by its self so violent I tore my meniscus in half and broke bone off in my knee
How it happened?
"Yup, got it!" he said as he simultaneously failed to capture the footage
Thanks man. I broke my greater tuburcule with my supraspinatus. A avuulsion fracture. Do you have any solution to keep shoulders while ski?
Hey! Oh man sorry to hear about your injury! I can't comment on your specific case without looking at it. Please see a good physio to check on your unique situation. -James
How to avoid ACL injury while #skiing How to avoid ACL injury while skiing! #wintersport #sportinjury #canada #winter #bluemountain
Skied 2 days ago and my knee still hurts. 😢
Oh No! I'm sorry to hear this... Please go have it looked at professionally if you have not recovered within about 5 days. good luck! -James
Seven years later this is a poor description of a common injury. What knee is involved, inside or outside? Amateur analysis in retrospect. Lots of views indicating public ignorance on subject. Nice try..