Colorado winters mean powder days, bluebird skies, and full lift lines at resorts like Vail, Breckenridge, Winter Park, and Keystone. Whether you’re a seasoned skier or heading out for your first run of the season, skiing is one of the best ways to stay active during winter.
It’s also one of the most common causes of knee injuries we see in Colorado this time of year.
The good news? Many ski-related knee injuries are preventable with the right preparation.
Why Are Knee Injuries So Common in Skiing?
Skiing places high rotational and forward forces on the knee, especially during:
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Quick turns and carving
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Sudden stops
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Falls with twisting
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Fatigue at the end of the day
The most common injuries include:
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ACL sprains or tears
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MCL sprains
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Meniscus irritation or tears
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General swelling and instability
Many injuries don’t happen during a dramatic crash — they happen when muscles fatigue and the knee loses stability.
5 Ways to Protect Your Knees This Ski Season
1. Strengthen Before You Go
Strong muscles around your knees absorb force and improve control. Focus on:
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Quadriceps
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Hamstrings
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Glutes
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Core
Simple exercises like squats, reverse lunges, lateral band walks, and single-leg Romanian deadlifts can improve stability in just a few weeks. If you’re planning multiple ski trips this season, preseason strengthening makes a big difference.
2. Warm Up Before Your First Run
Cold muscles are more prone to injury. Instead of heading straight to the lift, take 5 minutes to warm up:
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10 bodyweight squats
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10 walking lunges
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10 leg swings (front and side)
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Light brisk walking or small hops
A short dynamic warm-up prepares your muscles and improves reaction time on your first descent.
3. Train Single-Leg Balance
Skiing is essentially controlled instability. If you can’t control your body on one leg, your knee absorbs more stress.
Add these to your routine:
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Single-leg balance holds
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Step-downs from a small platform
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Single-leg squats to a chair
If your knee collapses inward during these movements, it may signal increased ACL risk.
4. Respect Fatigue
Many knee injuries happen on the last run of the day.
Warning signs of fatigue:
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Heavy or shaky legs
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Slower reactions
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Catching edges more often
When form breaks down, injury risk goes up. It’s better to end the day strong than risk missing the rest of the season.
5. Check Your Equipment
Improperly adjusted bindings can increase rotational stress during a fall.
Before you hit the slopes:
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Have bindings professionally adjusted
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Make sure boots fit securely
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Replace worn or outdated equipment
Proper setup can significantly reduce injury risk during unexpected falls.
When to See a Physical Therapist
If you experience:
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Persistent swelling
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Sharp pain with turning or pivoting
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Knee instability or “giving out”
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Difficulty going down stairs
Don’t wait it out.
Early physical therapy can reduce inflammation, restore strength and mobility, and prevent minor sprains from becoming more serious injuries. The earlier you address symptoms, the faster you can safely return to skiing.
Stay Strong All Winter
Ski season in Colorado is too short to spend it sidelined.
With proper strength training, warm-ups, balance work, and smart decision-making on the mountain, you can protect your knees and enjoy every run.
If you’d like a ski-specific movement screen or a personalized strengthening plan, our Colorado physical therapy team is here to help you stay active all season long.