Reducing risk of ACL tear tips

Stretching er out in the parking lot is about it and good technique and form but injuries are inevitable.

Stretch regularly, land solidly, hope it doesn’t happen to you

don't try and stand up/recover when your falling, just let it happen so you don't put stress on your knee

Fuck jumps, just ski rails

Get stronger and stretch more.

if you dont ski you cant tear your acl

off season training, get those legs strong

get your hammies and butt jacked. seriously.

RparrFuck jumps, just ski rails

It was a rail that got me this time.

OP, stretching and getting your legs as strong as possible for the season my dude. Also, if you know you're going to smash just don't put your foot down as a landing gear in an awkward position. Take a body shot before you do that.

ihavea2incherif you dont ski you cant tear your acl

if you dont have an ACL you cant tear it. just get it removed and your problems are solved.

watch the snow conditions. I just tore mine for the second time. The first time it was super icy, the second time it was super slushy.

Genetics mang. Plan ahead and pick parents with good knees.

Put everything to bolts obviously

Ryan5_MNif you dont have an ACL you cant tear it. just get it removed and your problems are solved.

if you don't use your ACL you can't tear it. just use a sit ski every time you wanna ski and you'll have no risk of tearing it.

make sure your equipment is always appropriate for the conditions, fit your boots really well, don't try new tricks you haven't rehearsed before hand, be careful on bad jumps/rails. I don't think sammy carlson really ever injured himself until MCL at x games big air on a poorly built jump....... if you progress within your limits and be smart. You should be fine.

Best thing you can do is strengthen your legs to take pressure off the joint and support it. The weaker your leg muscles are, the harder your connective tissue (ie. ligaments) has to work. I was having some knee issues last season (patellofemoral pain syndrome), and working on leg strength and endurance has completely mitigated the issue.

This leg circuit below feels terrible and sometimes make me wanna puke, but I swear it makes a huge difference in leg strength. Endurance too, after doing lots of these I've found that I'm not getting sore/distracted by fatigue at all, even on consecutive ski days. All you need is a pair of shoes and a light warm-up. With a 1-mile jog to warm up and a slow walk to cool down, the whole thing takes 30 minutes or less:

https://www.backcountry.com/explore/train-eccentric-leg-strength-for-alpine-skiing

kittywampusBest thing you can do is strengthen your legs to take pressure off the joint and support it. The weaker your leg muscles are, the harder your connective tissue (ie. ligaments) has to work. I was having some knee issues last season (patellofemoral pain syndrome), and working on leg strength and endurance has completely mitigated the issue.

This leg circuit below feels terrible and sometimes make me wanna puke, but I swear it makes a huge difference in leg strength. Endurance too, after doing lots of these I've found that I'm not getting sore/distracted by fatigue at all, even on consecutive ski days. All you need is a pair of shoes and a light warm-up. With a 1-mile jog to warm up and a slow walk to cool down, the whole thing takes 30 minutes or less:

https://www.backcountry.com/explore/train-eccentric-leg-strength-for-alpine-skiing

This was sooo good to hear, I have also been dealing with patellofemoral pain syndrome for years. It comes and goes to some degree, but a few times it got so bad I wondered if I would have to give up action sports. Thanks for the insight and link man, I'm excited to try it

chicknfriedsteakThis was sooo good to hear, I have also been dealing with patellofemoral pain syndrome for years. It comes and goes to some degree, but a few times it got so bad I wondered if I would have to give up action sports. Thanks for the insight and link man, I'm excited to try it

Sure man happy to help! It's a brutal workout, I'm all wobbly like a baby deer after doing it and it leaves me really sore for like 4 days.

And yeah the off and on pain is real creepy, I was pretty worried about ligament damage too and eventually went to my doctor. He said it's basically caused by overuse, and that the pain comes from occasional bone on bone contact between your patella and femur (hence the name). That's also why it comes and goes, those bones aren't always in contact but it can really hurt when it happens.

Doc said that it helps to lift your patella up a little bit to create more space between it and your femur, which you can do by strengthening the vastus medialis in particular. When you flex your quads that's the head that's closest to your knee, on the instep side of your quad. If you have access to a gym, weighted leg extensions focus on that area quite a bit. Those leg blasters are great too though, I described that workout to my doctor and he said it's a great program for helping the knee.

He also prescribed some stretches (including moving your patella around to stretch out the ligaments... *shudder*), and some simple at-home leg exercises. I can't find that sheet he gave me at the moment, but I'll upload pics when it turns up.