With winter approaching, Physio’s are getting ready for the influx of knee injuries from the slopes. Although knee pain from the kneecap is very common, the far more serious problem we often see is an ACL rupture. This is the ligament right inside the knee and it can get damaged from twisting injuries. Although obviously not all skiing injuries can be avoided here are a few simple tips to best look after your knees whilst skiing:
- Train your legs for at least 6 weeks leading up to your skiing holiday. Focus on gluteals, hammys and quads especially in single leg loading exercises.
- If you have the luxury of spending a long time on the slopes think about building up gradually to a full days skiing (especially if your body is just used to sitting all day) – also think about rest days to reduce injury from muscle fatigue
- Skiing technique – this is something you are probably going to need a ski instructor to help you with. Good form will inevitably lead to reduced injury.
- Binding setting – check with your ski technician these are set correctly for you and are functioning correctly. If you fall and your binding doesn’t release it will increase your chances of twisting at the knee joint!
- Of course most importantly if you are worried about a knee injury make sure you stick to your comfort zone! Happy skiing.