Knee injuries are among the most serious risks skiers face, with ligament damage potentially requiring months of recovery. Level 4 ski instructor George, from Alpine Tutorials with George, recently explained three common ways skiers injure their knees and shared practical advice for reducing the risk.
According to George, ski equipment can amplify twisting forces through the lower leg, placing significant strain on the knee. A common factor in several injury mechanisms is leaning backward, which can leave skiers vulnerable during falls.
Three Common Ways Skiers Injure Their Knees
The first injury mechanism often affects beginners falling backward while snowplowing. The skis can twist the legs as the knees move inward, potentially damaging ligaments. These injuries can happen even during relatively slow falls.
Intermediate and advanced skiers face another risk known as the boot-lever ACL injury. Landing a jump or falling backward while moving at speed can force the shin forward relative to the thigh, straining the anterior cruciate ligament (ACL).
The third mechanism, called the phantom foot injury, occurs when a skier falls backward and catches a ski tail while attempting to recover. The unexpected movement can place dangerous forces on the knee.
How to Reduce the Risk
George recommends several preventative measures, starting with proper technique. Skiers should avoid leaning too far back, keep their hands forward and maintain a balanced stance with their shins against their boots.
Beginners should choose appropriate terrain and work toward parallel turns rather than spending excessive time snowplowing. Skiers should also remain aware of traffic behind them, particularly when moving slowly.
Properly adjusted bindings are another important consideration. Release settings should account for factors such as skier weight, ability and boot sole length. George recommends ensuring bindings are correctly adjusted for the individual skier. Strength training, single-leg balance exercises and a thorough warm-up can also help prepare the body for skiing. Fatigue is another warning sign, especially later in the day, when deteriorating technique can increase injury risk.
