Our beautiful Sierra Nevada mountains offer great opportunities to participate in year-round outdoor recreation, including skiing in the winter. Skiing can be an excellent way to get outside and get some physical activity, but it's essential to be mindful of the potential risks, particularly when it comes to knee injuries. Engaging in specific preparatory ski exercises can significantly contribute to injury prevention during skiing, ensuring a safer, more enjoyable experience.
Knee injuries from skiing are common
Whether you’re a beginner on the slopes or an avid skier, there is always a risk of injury. Knee injuries makeup about a third of all ski-related injuries, often resulting from sudden twists, turns or falls on the slopes. The nature of the sport, with its rapid descents and sharp maneuvers, puts a considerable strain on the knee joints. Anterior Cruciate Ligament (ACL) and Medial Collateral Ligament (MCL) injuries, in particular, are prevalent among skiers, impacting the stability of the knee and potentially requiring lengthy recovery periods. Fortunately, there are several measures you can take to minimize your chances of sustaining a knee injury from skiing.
Ski exercises can help prevent injury
Proactive measures can be taken to minimize the risk of knee injuries while skiing, and incorporating ski exercises into your routine is a key component of this strategy. These exercises aim to enhance strength, flexibility and balance – crucial elements for maintaining stability and reducing the likelihood of injuries.
Leg strengthening exercises
Strong hamstrings and quadriceps muscles play a vital role in supporting the knee joint. Plus, your legs do most of the work on the slopes, so it’s important to make sure they’re prepared for the workload before you ski. Exercises for leg strength include lunges and squats, which can help prepare your quadriceps and hamstrings for the stress of the slopes and significantly reduce your chances of sustaining a knee injury while skiing. WebMD details variations of these exercises, as well as proper technique to avoid undue strain on your knees.
Balance and stability exercises
Enhancing balance and stability is essential for navigating the uneven terrain of ski slopes. Exercises such as single-leg clamshells and figure fours can improve coordination and help develop the muscle control needed to maintain stability, reducing the risk of falls that could lead to knee injuries.
Core strengthening exercises
A strong core is the foundation of overall body strength and stability. In terms of skiing, exercises that contribute to your core strength can help you maintain better balance, reducing the risk of awkward landings that can strain the knees. Mayo Clinic lists several effective core exercises including sit ups, crunches and plank poses which can help improve your core strength when practiced consistently.
Flexibility training
Maintaining optimal flexibility is key to preventing knee injuries. Regular stretching exercises targeting the hip flexors, quadriceps, and hamstrings can improve joint mobility and reduce the stress on the knee joints during skiing. For full body flexibility, WebMD recommends these 12 stretches, which are beginner friendly and target various muscle groups.
Other ways to prevent injury while skiing
Building your endurance can contribute to injury prevention while skiing. This means improving your cardiovascular health, which you can achieve by through activities such as running, cycling and aerobics. Being physically fit not only enhances your day on the slopes – it helps prevent injuries that result from stressing unused, unpliable, weak muscles and joints.
Dressing for safety also contributes to injury prevention. Skiing can lead to head injuries, frostbite and even hypothermia if the proper precautions aren’t taken, especially if you get stranded in the elements. For optimized safety on the slopes, make sure to wear a helmet (you can rent one at the ski resort if you’re an infrequent skier) and multiple warm layers with a waterproof outer layer to maintain body heat and comfort.
While many skiing injuries are knee-related, other parts of the body can be susceptible to injury for even the most experienced skiers. If you’ve sustained an ankle, wrist, hip, shoulder or knee injury from skiing, or any activity, call Great Basin Orthopaedics at 775.786.1600. Our team of experts specializes in a variety of bone and joint conditions and treatments, and is committed to providing you with high-quality, personalized orthopaedic care.