The 3 Most Common Knee Injuries on the Slopes
And How To Prevent Them
Every year, hundreds of thousands of people — visitors and locals alike — hit the slopes throughout Eagle and Summit counties in search of corduroy, bluebird days, and deep pow.
It's also the time of year when Dr. Sterett of Vail-Summit Orthopaedics & Neurosurgery begins to see an influx of knee injuries associated with skiing and snowboarding.
In this blog post, we'll look at three of the most common ski-related knee injuries and offer tips on how to avoid them.
#1 Medial Collateral Ligament (MCL) Tear
Coming in at number one as the most common ski-related knee injury is an MCL tear. The MCL is a stabilizing ligament that runs along the inner side of your knee. An MCL sprain or tear can occur when your knee forcefully twists or the outside of your knee takes a strong, direct hit.
While anyone can suffer an MCL injury, they're more common among beginner and intermediate skiers due to the frequency of using the "snow plow" technique to slow or stop. When the skis' tips point toward each other, your knees are more vulnerable in a knock-kneed position. If you catch an edge or lose control, the sudden force can tear your MCL.
Symptoms of an MCL tear typically include:
Inner-knee pain
Feeling like your knee might give out
A locking or catching sensation
Swelling and stiffness
Some people experience a popping sound
An MCL tear, while painful, can often be treated with conservative measures without the need for surgery. Read more about treating MCL tears.
#2 Anterior Cruciate Ligament (ACL) Tear
The second most common injury — and also the most well-known — is an ACL tear. The ACL is one of four ligaments in the knee and provides stability for the knee joint by preventing excessive forward and backward movements.
The ACL can tear when the knee is twisted beyond its normal range of motion. This injury often occurs when someone falls backward (the ski's tail acts as a lever forcefully rotating the knee), catches an edge, or lands off-balance from jumps.
One of the telltale signs of a torn ACL is feeling and hearing a pop. Other symptoms include:
Pain that can be sharp and severe
Swelling immediately or several hours later
Difficulty putting weight on the injured leg
Feeling like your knee might give out
Limited range of motion
Unfortunately, a completely torn ACL can't heal on its own. Surgery is often recommended to restore stability and function and ensure a return to the activities and sports they love most. Read more about ACL surgery.
#3. Meniscus Tear
Your knees are stabilized by two C-shaped pieces of cartilage called menisci. These act as shock absorbers, helping to distribute weight evenly in the knee joint.
A meniscus tear is an injury that can occur when there's a sudden twist or rotation of the knee, especially when you're bearing weight on a foot that's in a fixed position (such as within a ski boot).
Symptoms of a torn meniscus include:
Pain in the knee joint
Popping sensation when the injury occurs
Swelling and stiffness
Difficulty extending the knee fully
A feeling of the knee locking or catching
Minor meniscus tears can be treated with conservative measures, but surgery may be recommended in moderate to severe cases. Read more about treatment for meniscus tears.
How to Reduce Your Risk of a Ski-Related Knee Injury
We know you're eager to hit the slopes, but before you do, check out these tips that can protect your knees and possibly prevent a season-ending injury.
Focus on your fitness before ski season. Cardio and strength training combined with flexibility and balance exercises will help improve your performance and prevent injury.
Check your equipment. Ensure your boots, bindings, poles, and skis/snowboards are the proper size and fit for your height, weight, and ability level.
Warm up before hitting the slopes. A good warm-up routine will help get your muscles loose and ready for action, which can help reduce your risk of injury.
Ski within your abilities. It's important to know your limits. You might want to head straight to the back bowls, but if you are a beginner or haven't been on the slopes in a while, take it easy at first. Build your confidence and skills by skiing on easier terrain before venturing into more challenging territory.
Use proper technique. Are you using proper form when skiing or snowboarding? If you're unsure, it's best to spend some time with an instructor. Not only will this improve your overall performance, but a professional can also teach you how to fall (it happens to everyone) in a way that reduces your risk of a knee injury.
Know when to call it. If you start to feel sore or tired, take a break! And although "just one more run" is hard to pass up, you don't want to be completely exhausted on the last lap of the day. There's a good reason why more injuries occur later in the day. Instead, head to aprés on a high note.
Knee Injury in the Vail Valley? Contact Dr. Sterett Today.
If you injured your knee on the slopes, contact Dr. Sterett: Vail-Valley's most trusted orthopaedic knee surgeon.
As the Head Team Physician for the U.S. Women's Alpine Ski Team, plus one of the few knee specialists who have earned a Certificate of Added Qualification in Sports Medicine, Dr. Sterett will design a treatment plan that gets you back to making first tracks.
Call (970) 476-7220 and make your appointment today. Urgent care and same-day appointments are often available.
You can also schedule a consultation using Team Sterett's online form.