The Skier’s Guide to Knee Injuries: Prevention and Recovery

Skiing is a thrilling sport that combines speed, precision, and adrenaline. However, it also places unique demands on the body—particularly the knees.

With twisting turns, sudden stops, and high-impact landings, knee injuries are among the most common issues skiers face. In this blog, we’ll explore the types of knee injuries associated with skiing, how to prevent them, and what to do if you find yourself sidelined.

Common Knee Injuries in Skiing

Skiing places immense stress on the knee joint, often leading to injuries in the following areas:

1. Anterior Cruciate Ligament (ACL) Tear

   • The ACL stabilizes the knee, and it’s often injured during twisting motions or when landing awkwardly. ACL tears are particularly common in skiing due to the rotational forces during falls or sharp turns.

2. Medial Collateral Ligament (MCL) Sprain

   • The MCL runs along the inside of the knee and can be sprained or torn during a fall where the knee collapses inward. This is common in low-speed crashes or when catching an edge.

3. Meniscus Tears

   • The meniscus acts as a cushion between your thigh and shin bones. Skiers can tear the meniscus during deep squats or sudden twisting movements, especially in uneven terrain.

4. Patellar Tendon Injuries

   • Repeated high-impact landings or overuse can cause inflammation or tears in the patellar tendon, leading to pain just below the kneecap.

How to Prevent Knee Injuries While Skiing

While skiing always carries some level of risk, you can take steps to minimize your chances of injury:

1. Strengthen Your Legs and Core

   • Strong quads, hamstrings, glutes, and core muscles help stabilize your knees and absorb impact. Incorporate exercises like squats, lunges, and planks into your off-season training.

2. Focus on Flexibility

   • Tight muscles can increase the risk of injury. Stretch your hamstrings, calves, and hips regularly to maintain mobility and prevent strain.

3. Practice Good Ski Technique

   • Avoid leaning back on your skis, as this puts undue pressure on your knees. Keep your weight centered and use your core for balance.

4. Use Proper Equipment

   • Ensure your bindings are properly adjusted to release during falls. Consider wearing a knee brace if you’ve had previous injuries.

5. Warm Up and Cool Down

   • Prepare your muscles for skiing with dynamic stretches and light aerobic activity. After skiing, cool down with static stretches to reduce stiffness.

What to Do If You Hurt Your Knee While Skiing

If you suspect a knee injury while skiing, it’s essential to act quickly:

1. Stop Immediately

   • Continuing to ski can worsen the injury. Get off the slope safely and assess your condition.

2. Apply RICE Therapy

   • Rest, Ice, Compression, and Elevation can help reduce swelling and manage pain in the immediate aftermath.

3. Seek Medical Attention

   • Knee injuries often require imaging (like an MRI) to diagnose properly. Don’t delay visiting an orthopaedic specialist to avoid long-term complications.

4. Rehabilitation

   • Follow a structured rehab program, including physical therapy, to restore strength, mobility, and stability to your knee.

Author

Dr. Catherine Logan, MD, MBA Catherine Logan, MD, MBA, MSPT, is a sports medicine orthopaedic surgeon specializing in complex knee and shoulder surgery at Colorado Sports Medicine and Orthopaedics (COSMO) in Denver, Colorado. As a former physical therapist & trainer, Dr. Logan provides a distinct expertise in sports injury, prevention, and surgical management.