Every November we start seeing the same pattern at our Chimney Hill clinic: people planning their first trips up to the local mountains or Whistler, and a few who have already tweaked a knee on an early season day. Skiing and snowboarding place big, sudden demands on the legs after months of doing something very different, and a little preparation now may reduce the chance of a season ending injury. This is how I approach it with patients through sports physiotherapy.
The Injuries We See Most Often
Skiers tend to injure their knees, particularly the ligaments on the inside of the knee and the anterior cruciate ligament, often in a twisting fall or an awkward landing. Snowboarders more often injure their wrists and shoulders from falling onto an outstretched hand, along with ankle sprains. Both groups commonly report muscle strains in the thighs and lower back after the first few days of the season.
A Preseason Check Is Worth It If You Have History
If you have had a previous knee or ankle injury, surgery, or a joint that still feels unreliable, a preseason assessment is a good idea. I look at strength differences between the legs, single leg control, balance, and how well the knee and ankle cope with landing and changing direction. If we find a gap, we have a few weeks to work on it before the hill does the testing for you. See our pages on knee pain physiotherapy and foot and ankle physiotherapy for more on how those assessments work.
What a Ski Ready Program Looks Like
A practical preseason program usually includes squats and lunges built up to sustained holds, since skiing asks the thighs to work for long stretches; single leg balance and hopping drills to train the knee to stay controlled under load; hip and trunk strengthening, which helps protect the knee in a twisting fall; and ankle mobility and calf strength, especially for snowboarders. Three short sessions a week for four to six weeks is a realistic target for most people.
If You Have Already Been Hurt
If you have a knee that swelled quickly, feels unstable or locks, stop skiing and get it assessed. Not every knee injury needs imaging, but it does need a proper examination to decide the next step. For sprains and strains, early, guided rehabilitation usually gets you moving sooner than resting and waiting. When you are ready to return, a structured return to sport plan checks strength, hopping and control against your uninjured side before you head back up.
Concussion on the Slopes
Falls and collisions on the hill can cause concussions, even when wearing a helmet. If you have a headache, dizziness, nausea or trouble concentrating after a fall, stop for the day and get medical advice. I have specialised training in concussion management and vestibular rehabilitation, which can help with dizziness and balance problems that sometimes linger after a head injury.
A Note from Your Physiotherapist
The most common thing I hear after an early season injury is that the patient felt tired and decided to do one last run. Fatigue changes how the knee lands and how quickly you react. Build your fitness before the season, and be willing to call it a day when your legs are done.
Kanika Gandhi, Registered Physiotherapist, Revive Rehab Surrey Chimney Hill
Reference Sources: Information on physiotherapy practice in British Columbia is drawn from the College of Health and Care Professionals of BC (CHCPBC) and the Physiotherapy Association of British Columbia (PABC).
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