Ladies! Though the reason is unclear, women see a higher prevalence of Anterior Cruciate Ligament aka ACL injuries of their knees. There is no simple answer to why exactly we are potentially more prone, however, it is known that non-contact movements such as rapid deceleration, lateral movements, and abrupt changing of direction - insert mental video of crashing or falling - are just some of the common mechanisms that result in knee injuries.
Key variables we can address include muscle fatigue and improving strength! Tired quadriceps and hamstrings may be a contributing factor to why we commonly see knee injuries during a day in the mountains. Here are a few simple exercises to add into your pre-season prep and maintenance to assist increased muscle strength, endurance, and stability of your precious knees.
Key Target Muscles: Glute Maximus, Hamstrings (Semimembranosus, Semitendinosus, Biceps Femoris)
Key Target Muscles: Unilateral exercises can reduce or correct bilateral imbalances
Key Target Muscles: Gluteus Maximus, Quadriceps (Vastus Lateralis, Intermedius, Medius, Rectus Femoris) Hamstrings (Semimembranous, Semitendinosus, Biceps Femoris)
Spinal Hygiene! The spine is not a freestanding structure, it needs the musculature around to help support and guide it through movements of rotation, flexion, extension, and protection. Treat it like gold and it will treat you well. Although stretching was the common beneficial act for releasing back pain, lets gain strength and control as well.
Skiing often puts the body in a bent-over position increasing the sheer forces on the spine, particularly the lower lumbar and sacral areas.Stabilizing the spine and training it like a pillar can help reduce that lower ache by improving deep core strength. Here are a few exercises to stabilize and control your spine creating good spine hygiene to create pain free movement while skiing!
Key Muscle Targets: Transverse Abdominis, Pelvic Floor, Erector Spinae
A common mistake is moving too fast. Slow down and pause at the top for maximum benefit.
Key Muscle Targets: Obliques, Transverse Abdominis, Quadratus Lumborum, and accessory muscles
Key Muscle Targets: Obliques, Transverse Abdominis, Quadratus Lumborum, and accessory muscles
Bryann is from Sun Peaks, British Columbia, Canada. She grew up both in the backcountry and on the race course, which all fostered her love for skiing. She has lived in almost all areas of BC and now spends the majority of her time chasing lines on snowmobiles and ski touring across BC. She completed her Bachelor of Science in Human Kinetics at UBCO and further specialized as a Strength and Conditioning Specialist working primarily with injury rehabilitation and sports performance.
And if that’s not enough, she also works for the BC Wildfire Service as a Fire Fighter. Her summers are packed with responding to fires all over BC and the rest of Canada, as well as the United States.
