Understanding ACL Injuries with Skiing

At Riverwood Physio, our specialists in physiotherapy for ACL injuries offer personalized care plans which include manual therapy, modalities, and customized exercise programs, offering you solutions in overcoming knee injuries to recover to your fullest potential.

Knee injuries make up nearly half of all ski injuries. The most common knee injuries for skiers are tears to the anterior cruciate ligament (ACL), the medial collateral ligament (MCL), and injuries to the meniscus.

Causes of ACL Injuries in Skiing

Causes of ligament and meniscus injuries with skiing are most often caused by catching an edge forcing the knee to twist, falling forward with foot locked into ski boot and the bindings don’t release, or an awkward landing from a fall. Because skis are so long, the twisting-type movement that occurs with a fall creates a lot of torque in the knee.

Understanding ACL Tears: The ACL connects the thigh bone to the shin bone, preventing excessive forward motion. Injury most often occurs when the tibia and femur twist in opposite directions under full body weight or the knee joint is overextended. Women are more likely to get ACL tears than men.

Managing ACL Tears: When to Seek Professional Help

The severity of ACL injuries varies. A significant ligament tear often presents with an audible “pop,” immediate swelling, and a feeling of instability. Walking may be difficult, and the knee can feel stiff and weak. A physical examination and imaging, if necessary, can determine the extent of the tear. Full tears may require surgical reconstruction followed by physiotherapy. If a full tear is suspected, a visit to the ER or doctor’s office is necessary.

Early treatment includes elevating the leg, icing for pain in the first few days, providing compression with a tensor bandage, and using crutches until swelling and pain subside.

For a sprain or partial tear, a brace and rehabilitation program with a physiotherapist may be sufficient. You can book directly with a physiotherapist for assessment and guidance on whether further medical attention is required.

Full recovery for an ACL injury typically takes about a year, meaning you might have to wait until the following ski season to return to the slopes.

Prevention Tips for ACL Injuries with Skiing

  • Warm Up and Dynamic Mobility: A 15-minute warm-up before skiing can help prevent injuries. Exercises such as hip rotations, trunk rotations, leg swings, and walking lunges help prepare the body.
  • Conditioning: Performing six weeks of conditioning exercises before skiing can help prevent injuries. Squats, deadlifts, lateral hops, and lunges with rotation can strengthen key muscles.
  • Learn How to Fall Properly: Crouch down when losing balance, roll onto your side or back to distribute impact, tuck your chin to protect your head, and try to land on your forearm instead of your elbow or wrist.
  • Know Your Skill Level: Stick to slopes that match your experience to avoid unnecessary risks.
  • Use Proper Gear: Always wear a helmet (for head protection). Ensure ski bindings are adjusted to your height, weight, and skill level. Dress in warm layers to maintain flexibility and reduce injury risk.

How Riverwood Physio Can Help with ACL Recovery

Physiotherapy plays a crucial role in ACL recovery. Treatments include:

  • Therapeutic Ultrasound: Increases blood flow in the knee to reduce swelling and promote healing.
  • Manual Therapy: Helps restore knee mobility and range of motion if stiffness develops.
  • Exercise Prescription: Early exercises focus on regaining full ROM, strengthening surrounding muscles (quads and hamstrings), and improving balance.
  • Bracing: A knee brace may be recommended for support during rehabilitation.

Conclusion

Recovering from an ACL injury requires patience and proper rehabilitation. Strengthening key muscle groups, following prevention techniques, and getting expert physiotherapy support can help you return to skiing safely. If you need professional treatment, Riverwood Physio offers specialized ACL recovery programs.

For more physiotherapy solutions, explore our massage therapy and physiotherapy services.