UK snowsports ACL injury
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This document summarizes strength and conditioning strategies to prevent ACL injuries in skiing. It discusses common skiing injuries like pulled muscles and ligament ruptures. The knee is particularly susceptible, accounting for 30-40% of injuries due to limited ankle motion. ACL injuries are common and can result from factors like muscle imbalances, weakness, and valgus knee positioning. Screening tests like hop tests can identify athletes at risk. Injury prevention focuses on strengthening the whole body, improving landing technique, activating hip muscles, addressing quadriceps dominance with hamstring exercises, and training the core. Education also plays a role in injury prevention.
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UK snowsports ACL injury
- 1. Strength and Conditioning for Skiing ACL injuries and their prevention
- 23. Any Questions?
Editor's Notes
- The static pelvic position has been shown to influence the rate of ACL injury. Weak lower abdominals and poor muscular control can lead to a forward pelvic tilt. This forward pelvic tilt also allows more internal rotation than happens when the pelvis is held in neutral alignment. Strengthening the body core muscles, gluteus medius, external hip rotators, lower abdominals and obliques should increase stability and help control knee internal rotation, thus reducing ACL injury risks.Strong quadriceps and hamstrings are also crucial for ACL injury prevention. Women are considered to be more ligament-dominant in stabilising the knee joint, whereas men are more muscle-dominant. Thus, it is essential that the quadriceps are strengthened so they are capable of eccentrically controlling rapid knee joint decelerations.
- Force production capability (peak power during vertical jump) increases throughout puberty in boys but not in girls, Ligament dominance, an inability to control knee alignment more so during frontal plane activities due to poor neuromucular control surrounding the joint, increased reliance on the ligaments to control movement and absorb force. At low knee flexion angles, early quadriceps activation or increased loads caused by strength imbalances produce an anterior pull increasing the load on the ACL Leg dominance has been linke to increase injury risk