Knee Injury Prevention Tips for Skiers and Snowboarders from Dr. Michael Repine, Orthopedic Specialist
If you’re planning to ski or snowboard this winter, preparing your knees for the physical demands of the ski slopes is essential. Strengthening and stabilizing your knees can help prevent ski and snowboard injuries, especially ACL and MCL tears, and keep you active all season.
Dr. Michael Repine, a board-certified orthopedic surgeon specializing in sports medicine, knee surgeries, and replacements, answers questions about knee injury prevention, strength training, and recovery for skiers and snowboarders.
What Muscle Groups Protect the Knees in Skiing and Snowboarding?
When it comes to knee health, strengthening the right muscle groups is key. These muscles provide the stability, balance, and power needed for safe skiing and snowboarding:
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- Glutes: Crucial for hip and knee alignment
- Quadriceps: Control knee extension and absorb shock
- Hamstrings: Balance the quads and protect the knee joint
- Core muscles: Improve balance and reduce stress on the knees
- Calves and ankle stabilizers: Help manage terrain changes and improve control
Focusing on these areas helps reduce your risk of knee strain or ligament injuries on the slopes.
What Are the Best Exercises to Strengthen Knees Before Ski Season?
To get your knees slope-ready, aim for a mix of strength, stability, and balance exercises twice to four times weekly.
Strength Training:
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- Squats and goblet squats
- Split squats or Bulgarian split squats
- Glute bridges or hip thrusts
- Step-ups
- Deadlifts
- Stability and Balance:
- Lateral band walks
- Single-leg balance drills
- BOSU ball or balance board exercises
- Agility ladder drills
“You don’t need to be in the gym daily,” Dr. Repine explains. “Consistency and good form are what matter most. A few focused workouts each week can make a big difference in how your knees perform when ski season starts.”
These exercises help build the control and endurance needed to prevent injury during ski and snowboard season in Colorado’s mountains.
Why Are Knee Injuries So Common in Skiing and Snowboarding?
Knees are particularly vulnerable because of:
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- Twisting motions during falls or turns
- Fixed foot positioning in boots and bindings
- High-impact landings
- Muscle fatigue or imbalance
- Improper gear setup or poor technique
“The ACL and MCL are the most commonly injured ligaments we see after ski accidents,” says Dr. Repine. “Even a small imbalance or misstep can put tremendous pressure on those structures.”
Preseason training and properly fitted gear are crucial for ski injury prevention.
What Flexibility and Mobility Work Reduces Knee Strain?
Improving joint mobility and flexibility—especially in the hips, hamstrings, and calves—helps protect the knees from overuse and strain:
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- Hip mobility: Deep lunges, pigeon pose
- Hamstring stretches: Standing or lying down
- Calf stretches and ankle mobility drills
- Spine mobility: Cat-cow, open book stretches
“People often underestimate flexibility,” Dr. Repine notes. “Tight muscles can restrict motion and lead to compensations that increase the risk of knee injury.”
Aim to stretch daily, using dynamic movements before activity and static stretching afterward.
How Does Balance Training Help Prevent Knee Injuries?
Balance training improves coordination, body awareness, and joint control—vital for staying upright on uneven terrain. It also strengthens stabilizing muscles around the knees and ankles.
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- Try incorporating 10 minutes of balance work into each workout with:
- Balance boards or BOSU balls
- Single-leg balance drills
- Agility and coordination exercises
“Balance work helps train your body to react quickly when the terrain changes,” says Dr. Repine. “That responsiveness can be the difference between staying upright or taking a fall.”
When Should You Start Training for Ski Season?
For best results, begin training six to eight weeks before your first day on the mountain. This allows time to:
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- Build strength and endurance
- Improve mobility and joint control
- Avoid overuse injuries
“Ideally, you should start training before the snow even hits the ground,” says Dr. Repine. “But even if you start late, doing something is always better than doing nothing.”
Even starting late, focus first on gradual progress with bodyweight movements and mobility work.
How Does Ski Equipment Affect Knee Health?
Properly fitted equipment is one of the easiest ways to prevent injury. Make sure to:
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- Have ski bindings professionally adjusted for safe release during falls
- Use well-fitted boots for better control and reduced strain
- Set snowboard bindings at safe, comfortable angles
- Consider a knee brace if you’ve had previous injuries or instability
“The right equipment setup can make a huge difference,” Dr. Repine explains. “Bindings that don’t release properly or boots that don’t fit well can increase the risk of serious injury.”
What Are the Warning Signs Your Knees Aren’t Ready for the Slopes?
Watch for these red flags:
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- Persistent pain, stiffness, or swelling
- Knee instability or ‘giving out’
- Weakness during squats or lunges
- Difficulty with stairs or uneven ground
“If your knees are painful or unstable before the season even starts, that’s your body telling you to check in with a specialist,” Dr. Repine advises.
If you notice these symptoms, schedule an evaluation with an orthopedics/sports medicine specialist. You may also consider physical therapy to prepare for the snow season.
When Should You Rest vs. Seek Care for Knee Pain After Skiing?
Some soreness is normal, but be cautious if:
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- Pain lasts more than three days
- There’s swelling that doesn’t go down
- You heard or felt a pop
- You can’t fully bend, straighten, or bear weight
“If you can’t trust your knee or it feels unstable, don’t push through the pain,” says Dr. Repine. “Early evaluation helps prevent small injuries from turning into bigger problems.”
These signs could indicate a more serious injury that requires medical care.
What Are the Best Post-Ski Recovery Tips for Knee Health?
After a long day skiing or snowboarding, give your knees time to recover:
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- Stretch your quads, hamstrings, calves, and hips
- Foam roll tight areas like the IT band and glutes
- Ice sore or swollen knees for 15–20 minutes
- Stay hydrated and eat a balanced recovery meal
Go for a short walk or light movement the next day
“Recovery is when your body gets stronger,” Dr. Repine reminds. “Even a little stretching or foam rolling can go a long way toward keeping your knees healthy all season.”
Meet Dr. Michael Repine
Orthopedics at Boulder Medical Center
Dr. Michael Repine, MD, is a board-certified orthopedic surgeon who sees patients in Boulder and Louisville clinics. He specializes in minimally invasive arthroscopic surgery, Mako hip, knee, and shoulder replacements, and rotator cuff repair.
Learn more about orthopedics at Boulder Medical Center or schedule an appointment by calling (303) 440-3036.