With the Winter Olympics bringing skiing back into the spotlight and ski holidays approaching, many people are looking forward to time on the slopes.
While skiing is an excellent way to stay active, it places significant demands on the knees. Twisting forces, sudden stops, uneven terrain and fatigue all increase the risk of injury, particularly for those who are not adequately prepared. Understanding how knee injuries occur and how to reduce the risk can help you enjoy your holiday while protecting your joint health.
Why knee injuries are common in skiing
The knee is particularly vulnerable during skiing because the foot is fixed into the ski. Falls or sudden changes in direction can place excessive strain on ligaments, cartilage and surrounding structures. One of the most common ski-related knee injuries is an anterior cruciate ligament (ACL) tear, often occurring during a twisting fall or awkward landing.
Other injuries include meniscal tears, ligament sprains and overuse-related pain that develops over several days of skiing. Fatigue is a major contributing factor, as tired muscles provide less support and control around the knee joint.
Preparing your body before you travel
One of the most effective ways to reduce the risk of knee injury is to prepare your body well in advance of your trip – preferably six to eight weeks before travel. Strength and conditioning exercises that focus on the quadriceps, hamstrings, gluteal muscles and core can improve joint stability and control. Balance and proprioception training are also important, as skiing requires constant adjustments on uneven surfaces.
Equipment, warm-up and recovery on the slopes
Correctly fitted equipment plays a crucial role in protecting the knees. Boots that are too loose or too rigid can affect control and increase stress on the joint. Bindings should be professionally adjusted to your weight, ability and skiing style so that they release appropriately during a fall.
Warming up before skiing helps prepare the muscles and joints for activity. Gentle dynamic movements can improve circulation and joint mobility before heading onto the slopes. Equally important is cooling down at the end of the day, followed by adequate recovery. Stretching, hydration and rest allow tissues to recover and reduce the cumulative strain that can lead to injury later in the week.
Listening to your body is essential. Continuing to ski through pain or fatigue significantly increases the risk of injury.
When knee pain or injury occurs
If knee pain develops during or after skiing, it should not be ignored, particularly if there is swelling, instability or a feeling that the knee may give way. ACL injuries are common in skiing and can sometimes be mistaken for a simple strain in the early stages.
Mr Shah Punwar regularly treats patients who sustain knee injuries while skiing. One such example is his patient Sarah, who went on to complete a marathon following knee surgery after appropriate diagnosis, treatment and rehabilitation. Her story highlights the importance of early assessment and a structured recovery plan. You can read more here: https://shahpunwarortho.com/news/sarah-completes-a-marathon-after-knee-surgery/
Mr Punwar remains up to date with the latest advances in knee injury management and surgical techniques. He recently attended the Imperial Sports Knee Meeting, where modern ACL reconstruction and the management of complex multi-ligament knee injuries were discussed alongside international experts.
If you experience knee pain or instability after returning to the UK, early assessment is important. Mr Punwar can arrange appropriate investigations, including imaging, to reach an accurate diagnosis. Where possible, treatment will focus on non-surgical options such as physiotherapy and rehabilitation. However, if the knee is unstable or significantly injured, surgery can be carefully planned to support long-term joint health and a safe return to activity.
Skiing should be enjoyable, not limited by preventable injury. Preparation, awareness and timely assessment are key to protecting your knees both on and off the slopes.
