or Connect
EpicSki › The Barking Bear Forums › Ski Training and Pro Forums › Fitness, Health, Nutrition, Injury, and Recovery › What types of exercises are best after this kind of injury.....
New Posts  All Forums:Forum Nav:

What types of exercises are best after this kind of injury.....

post #1 of 3
Thread Starter 
..in January 2002 (at Winter Park) I fell and recieved a closed fracture injury of my left tibia plateau and sprained both legs MCL's pretty good. The original prognosis (pre-MRI) was possible torn ACL. Got pretty lucky from that perspective I guess. I was only a 3yr beginner/novice at the time and was trying to get that "last run" in.
Spent 12 weeks on crutches, no surgery, and got back on the horse this past season. Skied 17-18 days (I'm hooked on this stuff!), took a weeks worth of lessons, etc...but always quit or took a break when I got too fatigued or my knee/leg started aching.
Did some minor rehab during the 12 weeks, and spent off-season time conditioning mostly on exercise bikes, and assorted other gym equipment, plus some light mountain biking.
I want to make sure that this off-season I concentrate on the right things. It seems like I'll always have some pain associated with the injury, but it's only after skiing or exercise. I've heard people mention "open something and closed something" types of exercises, but I'm not really sure what they mean.
I have no aspirations to race or anything like that, just want to cruise on intermediate groomers and see the sights...
Any advice would be greatly appreciated.
post #2 of 3
Hi! siince you belong to a gym, you can benefit greatly from the
Ultimate Ski Conditioning Workout

In any exercise program, for either rehab or fitness, there are two types of Kinetic Chain Exercises that can be performed. The first is called Open Kinetic Chain Exercises . They are performed in a manner allowing free movementt of the foot, thus "open chain. These exercises are non-weight bearing, The movement occurs at the knee joint. Weight applied it is applied to the distal portion of the limb. The leg extension machine is an example of an open chain exerciise. The emphasis is on quadricep contraction, which is more or less worked in isolation.

In contrast, Closed Kinetic Chain Exercise are performed where the foot in a fixed position, remaining in constant contact with the surface, which iis either the floor or the base of the machiine. Closed chain exercises are weight bearing exercises, utiilizing either body weight and/ or external weight. Examples of these exercises would be the Squat, the, Leg Press, Lung, and dead lift. Closed chain exercises involve co-contraction of the quadriceps, hamstrings, hip flexors, soleus, and gastrocnemius muscles. They are also multi joint exercises, which make them more efficient for sport conditioning.

During any type of exercise, there are 2 types of force, shear and compression.

Shear force, is thought to be force which causes a disruption of the ACL. the tibia is shiifted anteriorly and the femur posteriorly. This is percipitated by the strong contraction of the quadriceps, which is charecteristic of the Open Chain Exercise. whe this force is placed on the front of the knee, places a large amount of stress on the ACL. Many people who are prone to ACL injury have a muscle imbalance between the hamstrings and quads, with the quads being hypertonic.

Compression force comes from a strong external force placed on the knee. This pushes the head of the femur together with the head of the tibia. The external force causes stability in the knee and a decrease in shear force. Closed chain exercise percipitate compression force.

Since skiing is a multi joint activity, involving an integration, as opposed to an isolation of muscle groups, in MOST cases, closed chain exercise is preferred.

Hope this was helpful, and not too confusing! Join us at Academy 2004 to see some of these in action!
post #3 of 3
Two things to think about when rehabbing your knees and legs. You need to build muscle to support the joint as the knee is not a well developed or supported joint. You also need to stretch to avoid getting locked into bad positions.

Leg extensions build the muscle in the knee, but also pull the knee apart in a bad manner. My PT frowned upon these and forbade me to do any. Weighted Squats exercise the same muscles and are better for the knee. Don't go past 90 degree bend on the joint. Also, do other leg exercises such as press and curls. Toe lifts and squats are good along with side pull to strengthen the inner and out thigh. Go light so as to not over do it. Also, work on your lower back. You will thank me for that.

Stretches include toe touch (careful on the back), squats, floor stretches and others that stretch the ham strings and other parts of the legs and body. There are stretch books for specific sports and it would be good to find one. 30 minutes of stretch will go a long way on the slopes, especially as you progress.
New Posts  All Forums:Forum Nav:
EpicSki › The Barking Bear Forums › Ski Training and Pro Forums › Fitness, Health, Nutrition, Injury, and Recovery › What types of exercises are best after this kind of injury.....