How to prevent Ski-Born Knee & Calf Pain

Skiing is both a thrilling and strenuous sport

but… it can put a lot of stress upon the body.

Did you know… One of the most common grievances is pain or stiffness around the knees otherwise known as ‘anterior knee pain’.

However… there are plenty of things you can do to minimize discomfort in this region.

Why are we more vulnerable to injury when skiing? “The low temperatures when you’re skiing can mean muscles are stiff, slow to react or suffer from a limited range of movement. If you’re not careful this can mean that even a small fall could result in an injury.

What you can do before you go skiing to prepare yourself:

• Regular stretching
• Participation in sports that demand quick movement
• Cycling and swimming will build up your baseline fitness as well as increasing your cardiovascular strength
• The British Chiropractic Association also recommended trampolinig as this work al the ‘skiing’ muscles that you will use during your trip

Try Gluteal exercises 

Why? Training your gluteal muscles beforehand can help shift the workload onto neighbouring muscles.

How? Deep squats are an excellent way to do this. Do at least 30 knee bends three or four times a day before you go skiing.

Many people also make the mistake of pushing themselves to the limit as soon as they get onto the slopes, and not giving their body enough time to warm up and adapt to the conditions. It is vital that you always stretch fully before you get out on to the slopes and start off gently rather than heading straight for the black runs. It is also important to round off the day with a few squats and stretches.

Calf Muscles 

another common skiing complaint is pain in the calf muscles often caused by overuse and delayed-onset muscle soreness (DOMS). The calf complex is made out of two muscles: the gastrocnemius and soleus. Both are important, however, the soleus is crucial for keeping our feet against the ground when we bend our knees. As a result the calf complex is repeatedly stretched and contracted as we use our forefeet to control our speed and direction.

Therefore… Simple exercises such as cycling, spinning or lunges can help strengthen your quads, which in turn helps increase your calf muscle endurance.