by Tamara Gogol BScPT, Physiotherapist
When winter settles in, many of us try to find ways we can still enjoy the beautiful outdoors. In Calgary, a popular choice is downhill skiing and snowboarding. Unfortunately, if you are not prepared both of these sports can result in serious and minor injuries. One of the most common injuries for both boarders and skiers alike are injuries to the knee ligaments.
According to the American College of Sports Medicine, the most common knee injury is damage to the medial collateral ligament (MCL). This injury can occur from falls with a twist or even from simply holding a “snow plow” for too long—a common practice by beginning skiers. Another injury we often see at the clinic is a rupture of the ACL—this usually occurs with a more traumatic fall and a “pop” or “snap” can be heard or felt. Overuse from the repeated flexed posture in both sports can also lead to micro-tears in the cartilage and meniscus of the knees.
Here are some recommendations to help you minimize some of these common injuries. Below are three exercises below that focus on core and lower extremity strength. It is important to note these exercises assume you do not currently have a knee injury and are using proper form.
- Split squats while holding a weight in each arm (15 – 20 pounds), https://www.spotebi.com/exercise-guide/split-squat/
- Step ups with a knee drive, https://www.spotebi.com/exercise-guide/step-up-with-knee-raise/
- Plank for 1 minute (start with 30 seconds and increase), https://www.spotebi.com/exercise-guide/plank/
In addition to strength: proper warm up before hitting the slopes, using the right equipment and having good fitness and flexibility will also decrease the risk of injury this season.
If you do experience an injury on the slopes, seek treatment from a local health care provider. Early intervention is crucial for knee injuries—many do not require extensive treatment but if left to heal incorrectly could lead to chronic dysfunctions and more time away from the sport you love.
Hope to see some of you out on the slopes this season!
