Knee Sprain (skiing)

THE INJURY: Knee Sprain

THE FALLEN: Alpine, nordic and telemark skiers

THE INCIDENT: Retreating from a lift line, you cross your tips and hit the ground in a slow, twisting fall, extending the medial collateral ligament well beyond its advisable limit.

THE WORKOUT: To combine the strength, balance and flexibility you’ll need, do three sets of 12 reps of the following exercises in this order: one-legged squats, lunges, regular squats, hamstring curls, and leg presses.  Use no weights for three weeks and then add light weights.  Stretching your hamstrings, quadriceps, and hip flexors will ease pain.

Foley, Kevin. (1999, January).  Down, but Not Out.   Outside page 92