Dr. Aaron Schwartz, Sports Medicine Specialist at The Oregon Clinic Orthopedics share tips for protecting your knees from injury.
With over 30 ski resorts in the PNW plus an endless supply of back country trails, Winter in the Pacific Northwest means rain (of course) and ski season! Skiing is a great way to get outdoors and get some exercise, but it also carries a risk of injury. Knee injuries are among the most common ski injuries, ranging from sprains and strains to more serious problems like ACL (anterior cruciate ligament) tears.
Why Are Knee Injuries Common in Skiing?
Skiing’s combination of speed, agility, and twisting and torquing cause frequent knee injuries. Skiers frequently change directions, navigate varying terrain, and face unpredictable conditions, all of which can strain the knee joint. Improper technique, falls, or collisions with other skiers or objects can also lead to traumatic knee injuries like meniscus tears or cartilage damage.
Tips to Prevent Knee Injuries While Skiing
- Be aware of weather and mountain conditions
- Get lessons if you’re a beginner to learn proper technique and how to fall safely
- Ensure you have the right equipment for your size and skill level
- Listen to your body – most injuries happen when fatigued
- Learn proper jumping and landing mechanics
- Avoid mixing skiing and alcohol – leave the adult beverages for après ski!
Training to Protect Your Knees
To decrease your risk of knee injuries while on the mountain, focus on strengthening your core and knee stabilizing muscles before and during ski season. Great exercises include:
- Wall sits
- Single leg squats
- Double legged squats
- Deadlifts
- Lunges
- Hamstring curls
- Leg presses
- Side planks
- Side-to-side skaters
Skiing is a fantastic sport that offers exhilarating thrills and an opportunity to enjoy the great outdoors. Prioritizing knee injury prevention, and strengthening key muscle groups through training, proper technique, and mountain awareness will help significantly reduce your risk of knee injuries and extend your enjoyment of the slopes for years to come.
If you experience knee pain or an injury this ski season, consult an orthopedic specialist near you, like Dr. Aaron Schwartz at The Oregon Clinic Orthopedics in Portland.