By: Nick Brown PT, DPT, OCS
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Why Skiing Puts Your Knees at Risk
Skiing is one of the most strenuous recreational activities on the knees, with an estimated 20,000 to 120,000 ACL tears each year, accounting for 30-40% of all ski-related injuries. One study even reports that ACL injuries occur in approximately 5.7% of all skiers
Do Knee Braces and Protective Ski Equipment Really Help?
To reduce injury risk, several types of equipment claim to offer knee protection, including knee braces, supportive base layers (such as Stoko), and ACL-protective bindings (like the Tyrolia Protector and Look Pivot).
Because ski boots restrict ankle mobility, more force is transmitted to the knee. ACL-protective bindings are designed to release the boot when dangerous rotational forces occur and may reduce lateral and rotational stress on the knee by up to 50% compared to standard bindings. However, reviews on the true effectiveness of these devices are mixed, and much of the available research comes from the companies that produce them.
Why Strength Training Matters More Than Gear
Even with additional safety gear, one of the most effective ways to prevent ski injuries is proper training before and during the season.
Strong, well-coordinated quads, hamstrings, and especially glutes are essential for reducing knee stress. Hip strength, paired with good mobility and flexibility, helps maintain proper alignment and control on the slopes.
Best Exercises to Protect Your Knees While Skiing
Clamshell Exercises for Glute Activation
One of the best exercises for isolating the glutes is side-lying clamshells. Clamshells are a great starting point to activate the glutes before progressing to more dynamic strengthening activities.
Side Plank Progressions for Hip and Core Stability
Once basic glute activation is established, more advanced exercises such as side plank progressions and weight-bearing movements can further improve knee stability and control.
Prepare for Ski Season with a Physical Therapy Assessment
Now is the ideal time to prepare for the season. A physical therapy assessment and treatment can help you identify and address muscular imbalances before they lead to injury and keep you skiing safely all winter long.
Please feel free to request an appointment with a physical therapist today!
