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Inside an outside leg in the skiing; avoiding knee injuries

Inside an outside leg in the skiing; avoiding knee injuries


It is very important in skiing how to handle the forces, pressure, and load coming from the ground and we want to analyze it now: There is a substantial difference in the turn whether it is the outside or inside leg First, take the outside leg. On the outside leg, the load comes from the inner sole. In the case of the inner sole, the load originating on the heel and on the head of the I. metatarsal (just behind the big toe) here pushes the ground the skier, and the end point of the load is in the hip joint – somewhere here. The correct stance is, when we arrange our feet the following way: the knee must be on the line connecting the inner sole with the hip joint. This is somewhere in the middle of the knee or a bit closer to its inner side. If we can do this, that’s okay. This stance can only be maintained with stable muscle work. If we don’t stabilize the stance with muscles, the knee will turn in from this line, the line connecting the inner sole and the hip joint go beyond our knees, on the inside of the knee, the ligaments will receive a pulling effect, on the outer side, the cartilage will get an extra pressure, neither one is healthy, but later we come back to why it may be problematic. The other question is the inside leg. In the case of the inside leg, the load comes from the outer sole, i.e. from the heel and from the head of the V. metatarsal and goes up to the hip joint again just because there is a leg attached. Normally, if we have a correct stance, this load has to pass through the outside of the knee, so, in this case, it is interesting that the load not passing through the middle of the knee. We noticed that we instinctively protecting ourself, and therefore we turn the knee a bit from this straight line. In this case, the load is again outside of the knee, the inside ligaments will get pulling effect and the outside cartilage get extra pressure. When we think about how the transition from edge to edge happens, how to modify our stance on the skis when we come from one turn to another. It used to be the typical way, that in the turn the knee tend to a valgus position (X-shape) because we are putting the load on it, wanting to press the edge, and during the transition to another turn, hold the old outside ski in this position until a safe edging will be formed on the new outside ski, and only after then goes on the other edge or leave it in this position. In this case, we can feel clearly where is the load: on the inside or on the outside of the knee. If the knee remains in this position, the worst is that a habit is formed, so that we leave the inner knee in this valgus position. There are also ski-technical disadvantages of this because the inside ski can have a very effective control role in the turn. But one of the most important questions in this context is, that one of the most common knee injury scenarios, the so-called “Phantom foot” ACL injury it happens that we are getting back and during the backward falling will start this kind of outbound rotation, and it can tear the ligament. So typically, the inner leg is torn in that case of the injury, and this is how the inside knees tend to tear, and this valgus (X-shape) knee of the inside leg is formed as a posture habit, this is very similar to each other. Who is able to learn how not to allow the inside knee in the valgus position, but are able actively hold the inside knee in the plain of the skis, they will get much more effective protection against knee injuries, as those who tolerate this valgus (X-shape) position of the knee. That is why it is important – in vain, to appear as a small detail – to improve this small details very carefully during skiing. Thank you very much, later we will return to other topics.

1 thought on “Inside an outside leg in the skiing; avoiding knee injuries”

  1. "If we arrange our feet well, skiing will be more stable." "Arranging" your feet has nothing to do with skiing or balancing. It is the vertical, "I want to go straight down the hill" upper body position that allows you to be balanced on the arch of the turning ski when you change your weight to start the new turn.

    3:42 Notice his upper body is vertical and his eyes are looking down the hill. That is where he ultimately wants to go. The SKIS want to turn back and forth as designed but he is trying to get to the bottom of the hill and the finish line. He doesn't lean, face or turn his upper body to the left or right. At this point he is balanced on his Right arch. Because his upper body is vertical, that shortens the line of his right side and stretches the line of his Left side so it is easy to get off his Left foot to allow the Right, outside, ski to make the turn. Notice that his waist is not perpendicular to his legs. His left hip being Up, pulls that leg up and takes the ski off the snow. His right hip being down, puts the weight on his right foot.

    3:45 Notice how his upper body isn't staying vertical so his waist is becoming perpendicular to his legs which isn't pulling his weight off the right foot and the left ski isn't gripping at all.

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