Skiing and Knee Injuries: Tips to Keep You on The Slopes This Winter

knee injury treatments from physio downtown-vancouverLet it snow! Let it snow! Let it snow! Ski buffs everywhere just can’t get enough of the fluffy, white stuff. After all, what could be better than spending a glorious day out on the slopes, poles in hand, whooshing down a snow-packed mountain on a pair of skis? But before you head out to the mountains this winter, you’ll want to do everything possible to prevent knee injuries from happening.

Falling, colliding, and improperly landing a jump can result in medial collateral ligament (MCL) or anterior cruciate ligament (ACL) tears and sprains, keeping you off the trails for a very long time.

If you want to enjoy your favourite winter sport this season, here are some tips to help protect your knees from damage while you’re blazing down the ski slopes.

Getting ready for the slopes whether that be skiing or snowboarding

Exercise before you ski
Regular exercise is not only great for your overall health and fitness, it’s also effective at protecting your knees from injuries. Exercises like circuit training, weight training, and isometric strengthening (in the “downhill position”) will get you ready for the slopes, lessening the chance of damage to your knees. Also, make sure to strengthen your quads and hamstrings. Working out these major muscles will help support susceptible knee ligaments. Looking to make the most out of your training program and avoid skiing-related knee injuries? Get some guidance from a personal trainer or a qualified physiotherapist.

Take some lessons
Skiing and knee injuries seem to go hand-and- hand. One way to prevent this from happing is to pick up a lesson from a ski instructor. Whether you’re a beginner or a seasoned pro, it’s always a good idea to get some helpful advice to discover something new or refresh your skills. You’ll learn key techniques that’ll improve your form and save those knees.

Stretch it out
Boost your knees mobility and range of motion by stretching! Tight quadriceps, hamstrings, calf, and gluteal muscles limit your knees' range of motion during skiing, resulting in injury. Performing standing quadriceps stretch, supine hamstring and hip stretches, and seated butterfly stretches will help keep things nice and loose, and ready for the ski trails.

How to preventing ski knee injuries?

Stay alert
While you’re blazing down those slopes, be aware of the folks around you. There’ll be skiers of all skill levels out on the trails with you, so keep your eyes open for people weaving in and out of your path. Also, avoid stopping during your ski run. Taking a timeout in the middle of the mountain can cause skiers to crash into you.

Keep on the marked trails
Going off trail is just asking for trouble. Rocks, trees, and branches, as well as sudden changes in the terrain can contribute to knee injury, ending your ski season fast. Sticking to the marked trails will help keep you safe and sound all winter long. Learn about a physio near me now!

When it comes to skiing and knee injuries, taking a few preventative measures sure can go a long way. Following the above steps will help ensure you enjoy a pain-free, healthy and happy ski season. Get help from the physio downtown Vancouver professionals.  To keep your knees in tip-top shape when you’re hurdling down the slopes this winter, contact Urban Active Sport Therapy Clinic today!