Strong Knees = Happy on Skis

Knee pain and injury are common among skiers of all ability levels. By understanding the factors that contribute to 30 percent of snow sport related injuries, it becomes easier to develop a plan for injury prevention. Some common areas of knee pain for skiers include: pain under the patellar or kneecap region, pain behind the knee, lateral knee pain and medial knee pain, which is the most reported.

Kneecap pain is usually the result of skiing too much in the back seat or skiing with stiff legs (not absorbing bumps). The angle of the knee behind the feet results in shearing forces between the patella and the tibia. To prevent this, shift your trunk forward in strong athletic stance and stay centered over your skis. Keeping quad muscles strong is important. Squats, both single and double leg, as well as single leg balancing exercises can help keep thigh muscles strong and balanced and help with proper balance and stance on skis.

Pain behind the knee can be a result of poor balance. The calf muscle attaches behind the knee, and when a skier loses balance, he or she may try and compensate by flexing the foot and ankle, putting extra strain on the lower leg muscles. Keeping a strong core and performing ankle balance exercises can be very helpful.

Pain on the medial side of the knee can be a result of muscle imbalance caused by strong and/or tight lateral leg muscles and weaker inner thigh and medial thigh muscles. Exercising inner leg muscles by performing reverse step-ups and side lying leg lifts strengthens this muscle group. It can also be beneficial to stretch the IT band, which is the large tendon that spans from the lateral hip down to the lateral side of the knee. Use a foam roller and side hip stretching to loosen the IT band.

Lateral knee pain can be caused by a muscle imbalance between the hamstring and quad muscles. When skiing in varied conditions such as sticky wet snow, sometimes the body wants to keep moving forward when the skis slow down. Hamstring muscles are key players in deceleration, and keeping them strong and stretched is super important. Make sure to always do a good hamstring stretch during and at the end of the day. Also consider foam rolling the hamstrings and quads prior to exercise to ensure the muscles are warmed up properly. These muscle groups should be strengthened both concentrically (muscles getting shorter) and eccentrically (muscle contracts as it elongates).

1. The number one way to prevent ski injuries is to strengthen the leg muscles prior to the season starting.

2. Ski a warm-up run and ski easier at the end of the day when legs are fatigued and the snow conditions have changed.

3. Do regular stretching before, during and after skiing. Legs can quickly get cold and tight just on the chairlift ride.

4. Use gear that fits well and is tuned up. Think of knicks and scrapes on your skis or board like waves on an ocean. The bigger they are, the rougher the ride.

5. Check binding settings. Do not set too high, better your skis come off than your knees twisted into pretzels.

Hope to see you safe and injury free this ski season. Ryanne will be instructing up at Schweitzer Mountain this winter. If you have any questions, please stop in and see her.

#health