Reduce the Risk of Injury
Overview: The sport of skiing and ski racing come with inherent risks, but these risks can be reduced through proper technique, equipment, and fitness. This learning module emphasizes the effectiveness of the Athletic Stance, the importance of biomechanics in reducing knee injury risk, and provides links to exercises designed to improve balance, strength and agility. A video focusing on reducing the risk of knee injury for women is included.
Athletic Stance
Picture a tennis player ready to receive a serve, the stance of a goal keeper about to stop a penalty shot, or a football player preparing for a tackle.
They all apply the optimum position of the human body to be balanced and strong on their feet. Their ankles are flexed forward to apply pressure under the balls of the feet, the upper body hinges forward at the waist, the arms are forward and to the side, the chin is level to the ground and the eyes are looking forward.
The Athletic Stance is effective because it establishes a centre of gravity that runs through the human body, from the head to the feet, as demonstrated in this picture of a weight lifter lifting a heavy weight.
Protect your Knees
Some skiers initiate a turn by inwardly tipping their outside knee. This action can lead to injuries since the knee is designed to flex and extend forward and backward but not designed for lateral flexion.
The human knee is capable of bearing significant weight when the knees are straight, as demonstrated in the following picture.
By flexing the ankle towards the big toe and feeling pressure under the ball of the foot, the ski can roll on edge just enough to initiate carving, while maintaining proper alignment with the stacked leg. This action safeguards the knee joint, ligaments, and tendons, as demonstrated in the Learning Module: Flex, Roll, Stack and Press.
The Risks of the Low and the High Stance
A lower stance is sometimes used by advanced ski racers. Austrian Marcel Hirscher, the former World Champion, was known for applying pressure to the back of his skis during the transition between turns, as illustrated in the picture below.
However, this position and action can place significant strain on the knee ligaments and tendons, potentially leading to injuries. The skier must aggressively push their body forward to apply pressure to the front of the skis to start the next turn.
Some skiers will “Pop Up” or rise their body away from the snow between turns and then drive their body downward to start the next turn as shown in this picture.
The primary risk associated with this action is the moment of instability that occurs when the body rises, and the skis become light on the snow.
Following the example of most World Cup racers, returning to the Athletic Stance and rolling the body forward between turns is significantly more stable and efficient as demonstrated in the Forward Movement Learning Module.
Strategies to Reduce the Risk of Knee Injury for Women
The “Q Angle” of the human body can contribute to knee injuries in women. To learn more about reducing this risk, watch the following video.
Key Takeaways
In skiing, standing with your feet under you, bending your ankles forward, and tilting your upper body forward is similar to the stance athletes adopt in other sports. This stance helps you stay stable and move easily, which is important for reducing the risk of injuries, especially to the knees. Females can perform special exercises to address the ‘Q Angle.’
Suggested Learning Modules
To review how to become physically fit for skiing; Click here.
To review the Safety Gear used when racing: Click here.
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