How to (Safely) Return to Winter Sports after ACL Surgery
Ski and snowboard season is right around the corner, and - if you’re recovering from an ACL surgery - that can mean an extra level of anxiety when returning to the slopes. Almost 30% of athletes who’ve torn their ACL sustain a second ACL injury within two years of their initial surgery.
Here are some tips from Team Sterett for returning to winter sports after ACL surgery:
Is It Safe to Return to Ski Season After an ACL Injury?
First and foremost, talk with your physician or physical therapist about returning to the slopes. Your orthopaedic team has insights into your ACL injury and where you are in your ACL rehab. It’s important to know if there are any problems with the knee bearing weight in a controlled environment (instead of finding out your first run).
At Team Sterett, we can customize your ACL rehab to strengthen and condition your knee for a safe return to ski season. ACL rehab for returning to winter sports can include:
One-legged stance exercises: Isolating the surgical leg allows us to build balance and strength while reteaching your nervous system to respond appropriately.
Weight exercises: Your ACL’s ability to respond to the shifting and turning in skiing and riding are a major component of slope-side readiness.
Hip and thigh exercises: Strengthening the thighs and hips helps ensure the knee has proper support. The stronger we can get these areas of the body, the more strain they can take off your ligaments.
Core exercises: Your core muscles are vital for balance and control at high speeds. By strengthening your core, we help ensure a fun day on the mountain without putting too much strain on your knees as you jump, change direction, and accelerate.
The more flexible, fit, and conditioned you are, the more likely you are to prevent a second ACL tear. Before clearing our patients to return to mountain activities, we run them through a functional SPORT test. This test will vary based on your athletic ability (recreational or competitive) but can involve testing your agility in the following areas:
Side-to-side
Forward running
Backward running
Single leg dips
Our goal at Team Sterett is to have you feel comfortable returning to winter sports after your ACL surgery. We don’t want to rush you back into surgery because we didn’t give the knee time to remodel.
Strategies for Preventing a Second ACL Tear this Winter Season
Once you’ve been cleared by your physician to return to skiing or snowboarding, there are some easy strategies you can implement in order to prevent a second ACL tear.
Wear a brace: It supports your ACL and prevents motions that could cause a second tear or further injury.
Start with easy runs: See how your knee reacts to that day’s powder conditions.
Control your falls: If you do fall, try to keep your legs flexed and fall forward. Otherwise, you could be placing too much stress on the ACL.
Plan your jumps: Know where and how you’ll land for each jump, making sure to keep your knees flexed.
Consult With Your Doctor About Returning to Snow After ACL Surgery
The standard orthopaedic rule is you can safely resume recreational sports (such as skiing, snowboarding, and snowshoeing) 4-6 months after your ACL surgery and 6-9 months after for competitive sports. That being said, every ACL injury and rehab is unique to the person and their lifestyle.
If you have concerns about returning to ski season after an ACL tear, Team Sterett is here to help! Contact us today at 970-477-7417 or via our online appointment form, and we’ll help you get back to doing the activities you love.
