Article written in collaboration with Oberson.
Alpine skiing is an exhilarating sport that combines adrenaline and nature. However, its physical demands often put significant strain on the knees. Traumatic injuries, such as sprains and fractures, as well as overuse-related pain, are among the most common issues encountered on the slopes. Fortunately, understanding the causes of these injuries and adopting preventive measures can help reduce the risks.
Common Ski-Related Knee Injuries
Traumatic Injuries
- Sprains: Ligaments can be stretched or torn (partially or completely). The most affected are the medial collateral ligament (MCL) and the anterior cruciate ligament (ACL), often feared by skiers.
- Fractures: Tibia or fibula fractures just above the ski boot, or even femur or pelvis fractures, can occur due to falls or collisions.
- Meniscus Injuries: Often caused by sudden flexion and twisting motions of the knee.
Non-Traumatic Injuries
- Tendon Pain: Common among alpine skiers after prolonged training periods. Patellofemoral pain is a common type of tendon pain, causing discomfort in the front of the knee, especially when contracting the quadriceps under load (such as bearing body weight).
Causes of Injuries
- Direct Trauma: Falls, collisions, or sudden turns.
- Improperly Adjusted Bindings: Incorrect settings prevent ski bindings from releasing properly during a fall.
- Prolonged Effort: A sudden increase in activity, especially when returning to skiing after the summer and fall months.
Tips for Preventing Injuries
Prepare Your Body
- Warm up properly before putting on your skis to get your muscles ready.
- Follow a preseason training program that includes exercises to strengthen the quadriceps, hamstrings, and glutes, as well as proprioception drills.
Use Proper Equipment
- Choose skis with the appropriate size and stiffness for your skill level.
- Ensure your ski bindings are correctly adjusted to release properly in the event of a fall.
Know Your Limits
- Avoid difficult slopes if you don’t feel comfortable or if you’re fatigued.
Manage Your Activity Level
- Plan breaks and start with half-days if you haven’t skied in a while.
The Role of a Physiotherapist in Injury Prevention
A physiotherapist can create a personalized program to:
- Strengthen your lower limbs.
- Improve your proprioception and balance.
- Assess your specific needs and prepare your body for ski season.
Consulting a professional before the season can make a significant difference in preventing injuries and improving your performance. Your physiotherapist not only supports your physical rehabilitation but also helps you push your limits to get back on the slopes.
How to Manage a Knee Injury
Post-injury rehabilitation is essential to minimize the risk of recurrence and regain a strong level of performance. Key aspects to focus on include:
- Mobility: Ensure a good range of motion in the knee, as well as in the hips and ankles.
- Muscle Strengthening: Prioritize strengthening the quadriceps, hamstrings, glutes, and core for optimal recovery.
- Proprioception: Work on your balance in both static and dynamic positions. For example, stand on one foot for 30 seconds, then progress by closing your eyes.
- Agility and Power: Integrate jumping and reaction drills to regain precise and quick movements.
- Gradual Return to Sport: Start with easy slopes and half-days, gradually increasing intensity and duration.
Whether you’re a recreational skier or an experienced athlete, preventing knee injuries requires good physical preparation, the right equipment, and careful listening to your body. In case of injury, targeted rehabilitation with the help of a physiotherapist is essential for a safe return to the slopes. Enjoy the season with confidence—remember, prevention is always better than cure!
Article written by Stéphanie Plamondon Simard, physiotherapist and alpine ski coach.
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