sorry hi everyone this is James Braithwaite here and we are not in the offices of bracelet physiotherapy in Toronto as you can see this is not downtown Toronto behind me it's actually the the woods in Quebec we're at Mont Tremblant north of Montreal skiing for a couple of days and we're gonna talk to you today actually the first thing that we're doing is just stopping in the woods it's pretty beautiful here hey les impression I was coming down it looks amazing first thing that we're gonna do outside of looking around is talk about mechanisms for ACL injuries which is one of the most common injuries that recreational skiers incur and and in recreational skiing the mechanism of injury for that for that type of problem is a sit back on your skis type fall and just before we go any further the ACL is an a ligament in your knee that stops the shin bone from sliding forward on the thigh bone pretty commonly injured in this sport so Erin my good friend who is with me hi Erin she's gonna demonstrate that sit back fall that we're talking about that is so dangerous for damage to this ligament so Erin go ahead and and show us what you got there so oh there she goes exactly you show us once more yeah the fall back the fall back or the sit back fall it's a really common mechanism that we tend to do it's a when we're scared or we're nervous or we feel like we're out of control we have a reflex called the startle reflex and you can see babies do trust the startle reflex Erin exactly that's exactly what we do when we feel unsteady uncertain nervous babies do this all the time if they see something or they feel something – not sure about they'll they'll do that that that extension reflex and we do that when we're nervous on skis – and it's a big part of the reason that we have so many sit back Falls and that's so dangerous um for the for the ACL that ligament when you go into that position gets stressed and when you fall you fall with some force on skis so it's it's not uncommon to see that thing to see that thing get damaged in that type of fall so let's give ourselves a little bit of space let's go for a little ride you and me together there let's go down here Erin let's come down a little bit okay so what we're gonna talk about is we're on a fairly challenging little slope here and we're gonna talk about how you can position yourself to avoid the fall back injury and maybe the main thing that you can practice when you're skiing we're gonna give you two main tips number one tip is to assume a more forward and aggressive posture on your ski and Erin's showing us here so show us a weak posture Aaron exactly to show us of an aggressive and strong posture Ford yeah exactly yeah way less likely to have that sit back fall and the second part of that of that aggressive posture is if you're not comfortable in the apart and the aggressive posture on this on the skiing terrain that you're in find easier terrain to work in it's better to have good form in terrain that you can handle than bad form and terrain you can't that's probably the worst combination of all isn't it so always pay attention to what you're where you're comfortable what you feel like you're having fun and control in is it's better for your body physically and it's more fun for you as a ski or two if you're skiing in control just have a better time everyone knows what it's like to feel scared and out of control on the ski hill it's not a good time so just just try not to do it so Aaron can you show us a ski down the slope I know you can because you're such an awesome ski the reason that I'm the one that's taping this and Aaron's the one that that's showing us the demonstrations of the good ski phone cuz she's an amazing skier and she's gonna show us a good forward aggressive ski posture and she sort of Schuster's down the slope here actually just let me get into position here okay okay whenever you're ready Aaron Oh sugar I lost her so she is there she is good forward forward posture good job yep not up so that was that's the way to do it and again find a nicer forward posture for yourself and stay in control and try not to have that sit back fall that's the main one to avoid so if you have any questions about this or any other physiotherapy or physical activity related questions to injury related questions of course don't be afraid to give me a call at bracelet physiotherapy and thanks very much to Erin as well Thank You Erin for demonstrating for us today Kuras have a great day have fun on the slopes have a great winter and we'll see you next time

How to avoid ACL injury while skiing!

20 thoughts on “How to avoid ACL injury while skiing!

  • June 19, 2019 at 2:41 pm
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    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

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  • June 19, 2019 at 2:41 pm
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    The sitback fall is really dangerous because it could result in a torn acl

    Show us Erin!

    Show us once more Erin!

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  • June 19, 2019 at 2:41 pm
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    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!

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  • June 19, 2019 at 2:41 pm
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    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

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  • June 19, 2019 at 2:41 pm
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    Two words: Lean forward.

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  • June 19, 2019 at 2:41 pm
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    I just want to comment and say I wish I would’ve watched your video before falling (like this) and successfully tearing my ACL.

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  • June 19, 2019 at 2:41 pm
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    Skied 2 days ago and my knee still hurts. 😢

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  • June 19, 2019 at 2:41 pm
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    Hello James,
    It seems preferable to wear for preventing any ligaments tearing and tibia's fracture, which represent the majority of the accidents during skiing, a protective gear at low cost KNEEMAX. We are developing this device in collaboration with a biomechanical laboratory and our race national team. KNEEMAX was developed specifically for skiers.
    www.kneemax.com
    Br.
    Pierre

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  • June 19, 2019 at 2:41 pm
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    I wish I wouldve been taught how to fall before I tried Skiing D: Only took one fall to tear my ACL.

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  • June 19, 2019 at 2:41 pm
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    Thanks man. I broke my greater tuburcule with my supraspinatus. A avuulsion fracture. Do you have any solution to keep shoulders while ski?

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  • June 19, 2019 at 2:41 pm
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    Great video. I damaged my MCL 6 weeks ago (grade 2) and im skiing next week. Should I wear a knee brace?

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  • June 19, 2019 at 2:41 pm
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    what would be the best way to fall?

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  • June 19, 2019 at 2:41 pm
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    Hey james. Nice video. You also got some tips on how you should fall if you lost control of your skis?

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  • June 19, 2019 at 2:41 pm
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    Really informative. Great video. Thanks James!

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  • June 19, 2019 at 2:41 pm
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    This video is so informative! And demonstrating what you are talking about is so helpful. Thank you for making this entertaining too!

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  • June 19, 2019 at 2:41 pm
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    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!

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  • June 19, 2019 at 2:41 pm
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    Question…What is the correct way to fall?  My ski instructor said the best way is to fall backwards…

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  • June 19, 2019 at 2:41 pm
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    Thanks for the advice!

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  • June 19, 2019 at 2:41 pm
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    great vid. Gave you a little repost. http://www.examiner.com/article/ski-gear-review-shock-doctor-ultra-knee-support-provides-stability Enjoy skiing this winter

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  • June 19, 2019 at 2:41 pm
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    How to avoid ACL injury while #skiing   How to avoid ACL injury while skiing! #wintersport   #sportinjury   #canada   #winter   #bluemountain  

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