And I thought squats would improve my skiing...

B

BStraz85

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It all started maybe a little over a week ago. I was at the gym doing bulgarian split squats, and I lost my balance (which I tend to do a lot when doing BSS's), and proceeded to twist my knee a bit. The next day my knee didn't feel quite right, but the day after it was fine. I gave it one more day, then went back to the gym. I was doing squats (3x15) with only 135lbs, and my heels kept lifting, which I assume was due to my knee injury since it's the first time I've ever lifted my heels nearly this much. On my last rep, my heels lifted a lot and while trying to correct this, I fell forward onto my knees. Fortunately I was smart and used those safety bars, so they caught the bar, but not until I was on my knees and bent over. That was 5 days ago, my legs felt fine yesterday so I jumped on the elliptical to see how it felt for just 5 minutes, felt fine. Today my right knee is bothering me a lot. Since it's not the knee I originally twisted, I can only assume I hurt it when I fell during my squat. This wouldn't be a huge deal, I'd just do upper body for a couple weeks, but I've had a ski weekend planned for Friday-Sunday for about 2 months now. Now I have to decide, do I try skiing one day and see how it feels, or do I play it safe (like I really should).

This is more just a story than me needing advice, but feel free to add your $.02.

Thanks for reading my long rant :)
 
Well, I have had much more fun in the lodge and the bars on ski trips than on the slopes many times, and with all the spring breaks coming up, I say you just gotta go and work on the other activities! College girls and the parents money make for some interesting evenings.
 
Krodad said:
Well, I have had much more fun in the lodge and the bars on ski trips than on the slopes many times, and with all the spring breaks coming up, I say you just gotta go and work on the other activities! College girls and the parents money make for some interesting evenings.
Click to expand...

Haha, excellent point, but my girlfriend is going to be there, so the college girls won't matter one bit...
 
I never went skiing, so sorry if I sound weird. I suggest staying on flat surfaces while skiing. Like just go on a 25~30 degree slope, and try to maintain one direction at all times. Avoid doing complex movement or going on slopes where you have to move around a lot. The law of averages play here. The more movement you have to do, the greater the risk you can get injured.

Also, a tip on squats. If you're falling a lot, it means you're doing one or more of the followings: (1) too much weight, (2) incorrect form, or (3) too many reps. 3x15 @ 135 is a lot. That's more than 50% of your total weight. Try going light (ie barbell only), then later when you get used to the form add weights.
 
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You must be rocking forward on the upstroke. Try thinking about kicking your butt out when you go down, then bringing the butt back in when you go up...this will help keep your back from rounding, and help with driving the weight up through your heels. And don't look down...keep the chin somewhat up and you'll raise up more straight as well.
Throw some single leg work in and I'll bet you see some increases in your squat perfomance.

If you're not doing deadlifts, might want to think about that as well.
 
It's too late for me to change your decision about the slopes. But here's what might be happening:

You twisted your knee. This caused the muscles to tighten. Your heels are coming up because you no longer have the mobility to squat low. You need to stretch and foam roll your hip flexors and IT bands. Since you mentioned no pain and it was just a tightness that occured, skiing shouldn't pose as a problem. Lots of people with ****ty mobility hit the slopes and don't die.
 
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