Knee injuries are one of the most common types of skiing injuries, and can be one of the most serious. Tears to ligaments, tendons and muscles around the knee can happen suddenly and often lead to emergency room visits and even surgery.
Here are 5 ways to help prevent debilitating knee injuries when skiing.
Exercise to build up strength before you ski. Strengthening the muscles in the legs can help stave off the fatigue that leads to so many injuries. A few weeks before you plan to ski, add some more leg presses and hamstring curls to your weightlifting routine. For cardio exercisers, include jumping and lunges in your walking or running schedule, or add a few minutes of jumping rope into your routine.
Have your skis set correctly. Novice and intermediate skiers often get impatient with having to put skis back on after frequent falls, and have them set for a heavier weight so they do not come off as easily. This is not a good idea! Until you know how to fall and get up safely, it is best to leave your skis set so that they pop off in a fall, otherwise they can drag your knee into an unnatural position and do severe damage.
Know how to fall.If a fall is unavoidable, go with it rather than fighting it. Unless you are in danger of hitting an obstacle or another skier, don't try to turn or stop while sliding. Keep your knees bent while sliding, and don't try to get up with them straightened. It is tempting to straighten the leg and attempt to dig in the ski edge to stop the fall, but this can cause the edge to catch and twist your knee in a direction it is not meant to bend.
Correct poor form and technique.Poor form can lead to more falls, and cause these falls to be more serious than they need to be. If you haven't skied in a while or are unsure of your skill level, take a ski school class (group or private) to help identify and work on your ski form and technique weaknesses.
Know when to call it a day.Pay attention to your fatigue level. Temperature, quality of the snow, and crowded conditions can wear you out faster than you think. If you are growing tired, skip the temptation to take one more run. Too many injuries happen on that "one last run!"
