Ski Season Knee Safety: How to Protect Your ACL on the Slopes

Ski season in Michigan and out west is one of the best parts of winter. It is also when we see a rise in knee injuries, especially ACL tears and MCL sprains. Dr. Prince cares for skiers of every level, from weekend skiers at Mt. Brighton and Boyne to athletes on the U.S. Ski Team, and the same principles help everyone stay safe.

Why Skiing Is Hard on Knees

Skis act like long levers on the knee. When a ski catches an edge or you fall backward while your weight is still on the tails, the twisting force can tear the ACL. Slower twisting falls more often sprain the MCL on the inside of the knee.

Get Ready Before Your First Run

• Build leg strength: squats, lunges and step-ups strengthen the quadriceps and hamstrings that protect the knee.
• Train balance: single-leg balance work and side-to-side hops improve control.
• Check your equipment: have your bindings adjusted by a certified shop for your current height, weight, ability and boots each season.
• Warm up: start with an easy run before tackling harder terrain.

On the Mountain

• Ski within your ability, especially on icy days and late in the afternoon when legs are tired.
• Many ACL injuries happen when skiers try to recover from a fall. If you are going down, it is often safer to let yourself fall rather than fight it.
• Keep your arms forward and your hands over your skis.
• Take breaks, stay hydrated and call it a day when you are tired.

Signs You Should Be Seen

• A "pop" at the time of injury
• Rapid swelling
• A knee that feels unstable or gives way
• Inability to put weight on the leg

If you have these symptoms, protect the knee, use ice and elevation, and schedule an evaluation. Many knee injuries can be treated without surgery, and getting an accurate diagnosis early helps you heal and get back on the slopes. Learn more about ACL tears and ACL reconstruction.

This article is general information, not medical advice.