How to ensure your winter sports holiday goes 'nice and kneesey'

Throughout the evening, as competitors walked through the shimmering ‘Arch’ at Milano Cortina, background info was shared about the beaming but brave winter sports athletes who’d fought back from a range of conditions acquired over the past 4 years (and beyond) of intense training and an unerring passion for those pursuits that can lead to injury, ‘breakages’ and overall wear and tear – often at a young age. 

So, why do winter sports – whether you’re an elite athlete, a die-hard ‘off-pister’ or a once-a-year skier / keen ‘weekend warrior’, bring such potential risk? And what steps can be taken to make sure your winter break doesn’t end up leaving you on your knees. 

Every year more than half a million people will injure themselves skiing, with around 1/3 of all skiing injuries affecting the knee. 

As Consultant Orthopaedic Surgeon, Mr Andrew Pearse explains; “Two of the most common knee complaints suffered by winter sports athletes and enthusiasts - due to the high-impact nature of the activities and the physical demands placed on the knee joint - are anterior cruciate ligament (ACL) and medial collateral ligament (MCL).  

“And unfortunately, the causes are relatively simple; sudden stops, changes in direction, and twisting motions, which, at the turn of a ski or a nasty tumble can lead to excruciating pain, sudden swelling, and ongoing difficulty in moving the knee. Urgent treatment is often required to relieve pain and mitigate complications. 

“The meniscus - a C-shaped piece of cartilage in the knee - is also a common area for injury in winter sports and, I’m afraid, may require surgery depending on the severity of the injury. 

“People with existing knee osteoarthritis and ‘wear and tear’ issues can also find pain and swelling is exacerbated after a week on slopes. But, there are plenty of steps that can be taken to ensure that risk is reduced and any discomfort is manageable. 

“Over the past few years, I have treated a number of keen skiers, who were suffering with pain and swelling in their knees (enough to prevent them from booking their annual winter holiday) with the single-dose hydrogel injection, Arthrosamid®. This minimally invasive treatment is yielding great results and I’m pleased to say, has seen many men and women who feared they’d never ski or board again, getting back out on the slopes, pain-free an-  once more, enjoying the sport they love.  

“When combined with appropriate exercises and general ski preparation, Arthrosamid® really can be a game changer for winter sports enthusiasts!” 

So, in the first instance, what can be done to help prevent injuries on the slopes – whether a first-timer or a seasoned skier? 

Mr Pearse continues; “Winter sports are particularly hard core in terms of risk of injury to the knee – so, preparation is key. Anyone heading off on a skiing or snowboarding holiday, whatever your level of skill and experience, should consider a few weeks of ‘pre-hab’ (at home is fine, if you don’t belong to gym or have access to a physio or PT and there are lots of excellent online programmes that can be followed).  

“Focus on strengthening key muscle groups, including the quadriceps, hamstrings, glutes, and core for overall flexibility. Swimming, cycling and using a cross-trainer can also be helpful preparation. 

“And it’s vital not to ignore any pre-existing joint issues or nagging aches and pains, particularly in your knees. Try to get them sorted before you hit the slopes. Skiing will not only exacerbate these and risk ruining an expensive holiday but may also lead to months of post-holiday rehab, long-term discomfort and time off work.” 

Get equipped for safe skiing! 

Skiing and snowboarding are becoming increasingly popular holidays for beginners (particularly amongst younger people seeing the potential for ‘influencer’ opportunities with stunning Alpine settings as an ideal backdrop for a weekend of fun in the sun….and snow!).  

And this popularity is only set to surge following the Winter Olympics, with the beautiful scenes beamed across the globe from Italy over the next fortnight (after all, they all make it look so easy! There’s a temptation in perhaps hitting the slopes a bit too hard at the start). 

The design of ski boots is evolving for the better but, whilst they generally do a good job of protecting the ankles and shins, this can result in more force being transmitted to the knees. So do take time to ‘find your fit’. This can feel like a bit of a chore at the start of holiday, but you won’t regret it. And, if you experience any discomfort on day 1, do go back to get them changed. 

With great powder comes great responsibility 

It’s not only super-heroes who can take a dramatic tumble – unfortunately, it’s really common to slip over on the slopes. But again, warming up before a day of skiing, can reduce the likelihood of serious injury. It can be as simple a walking to the lifts or starting with gentle gradient. A tube of Arnica (available in most high-street pharmacies) is also great for any bruises and swelling you may get from falling or from boots knocking your shins while you ski. 

So, in summary, here are Ten Top Tips for a safe ski season! 

Before you go: 

1.If you don’t exercise regularly, consider an appointment with a PT or similar. A couple of simple exercises - at home with no specialist equipment - can make your time on the slopes less risky and less uncomfortable, especially in the first few days as you find your ski-groove. 

2.Whilst not ski-specific, some really great, easy-to-follow exercises can be found here:  developed by leading physiotherapist, Charlie Goodchild -  particularly for anyone who’s experienced problems with their knees. 

3.If you own your own gear, get it serviced. If you’re hiring, make sure you’re honest about your level of ability, as well as your height and weight. Over or underestimating either can result in the wrong bindings, causing your skis to not release properly with increased risk of injury.  

Once you’re there: 

4.Everyone can benefit from lessons! And ALWAYS wear a helmet  

5.Warm up (and down) properly. A few minutes stretching first thing can reduce the risk of injury. And, whilst it’s tempting to jump into a hot bath when you get off the slopes, a cold bath or shower will make the following day easier. 

6.If you’re skiing in a group, know your own limits and keep to them. Don’t be pushed by others to go faster than you feel comfortable with or runs beyond your ability. 

7.Recognise when you’re getting tired and adjust your activities. More injuries occur in the late afternoon when concentration lapses. Statistically, you’re more likely to get injured on the first or last day of your trip.  

8.If you’ve previously suffered a knee injury, then you may wish to wear a brace to protect your knee. The different types and manufacturers of braces are numerous and you should discuss this with your physiotherapist or specialist. Boarders should also consider protective wrist guards to protect from this common injury. 

9.If you’re unfortunate enough to suffer injury on the slopes, seek prompt attention locally. The acute services locally are usually excellent. You will then have a choice of immediate treatment locally or getting yourself home first. Full travel insurance, covering snow sports is a must. On your return, appropriate follow-up for your injury will need to be arranged, with a suitable specialist. 

It’s important to remember that a normal X-ray does not exclude other injuries within the knee. If you are concerned, then see a specialist knee surgeon when home for a proper assessment and further imaging (MRI scan) if required. 

10.And finally, don’t overindulge on alcohol at lunchtime. And, if needs be, allow yourself a rest afternoon or rest day. Après-ski can also be a case of Après-TLC.