Introduction
Skiing is one of the most exhilarating winter activities, but for those living with knee arthritis, it can be challenging. The physical demands of skiing, with sharp turns and sudden weight shifts, can add strain on already compromised knee joints. However, with the right approach, modifications to your gear, and a careful approach to technique, you can still enjoy the slopes. I have just had a couple of patients who have arthritic knees return from very enjoyable skiing trips, both amazed by how well their knees help up. One chap even reported he had not performed as well on the slopes for 20 years! So I thought I would share the same advice with you in this blog. I will provide helpful tips for skiing with arthritis in your knees, allowing you to make the most of your time on the mountain while managing your joint health.
1. Preparation
Before skiing with knee arthritis, the first and most important step is to get your knees in the best shape possible. Building strength will pay big dividends and not just whilst you are on the slopes. Working with a physiotherapist will help you to identify your problem areas, optimise your biomechanics and offload your knee. They will also be able to give you specific advice on your condition and help understand how best to manage your knee to keep it happy. They can also give you advice on your ability to ski safely and suggest any necessary modifications to your routine.
My Arthritic Knee Program is the perfect fit for this it has everything you need to get your knee in great shape so you can confidently enjoy the slopes. Find out more about this program here. Or start with my FREE Masterclass click for details.
2. Choose the Right Ski Equipment
The right equipment is essential when skiing with knee arthritis. Ski boots, for instance, should be properly fitted to avoid unnecessary pressure on your knees. Ill-fitting boots can cause misalignment and exacerbate joint pain. In addition to custom ski boots, consider wearing a knee brace or sleeve for extra support. These braces can help stabilise the knee, reduce swelling, and absorb some of the shock from the slopes.
You should also choose lightweight skis that are easier to control and require less effort to manoeuvre. This can reduce the physical strain on your knees, especially when skiing on steeper slopes.
Take a look at this blog for more information. Best ski equipment for people with arthritic knees.
3. Start Slow
Skiing with arthritis requires a slow and steady approach. Start with easier, less challenging runs, especially if you’re just getting back into skiing. Skiing on smoother slopes allows you to focus on your technique without overloading your knees. As your confidence builds, you can gradually increase the difficulty of the runs.
** UPGRADE your Arthritic Knee – Join me on my FREE Masterclass. Click to learn more.
4. Warm Up and Stretch
Before heading out onto the slopes, it’s important to warm up and stretch your muscles. Stretching will help maintain flexibility and prevent stiffness in the joints. Incorporate stretches that focus on the legs, such as the hamstrings, quads, and calves, to prepare your body for skiing. Doing a few small squats before you set off will help you engage the muscles that will support you during skiing.
5. Focus on Technique
Good skiing technique is crucial when you have knee arthritis. Maintaining proper posture, keeping your weight balanced, and avoiding excessive twisting of your knees during turns can significantly reduce strain. Proper form ensures that you are moving fluidly, which is easier on your knees. Always keep your movements controlled, especially when navigating through turns or braking.
6. Take Breaks and Listen to Your Body
It’s essential to take regular breaks and listen to your body’s signals. If you start to feel pain or discomfort in your knees, don’t push through it. Rest and allow your knees to recover. Keep well-fuelled. Taking breaks will prevent overexertion and help you stay safe throughout the day. Maybe avoid that last run when you know your tank is already empty.
TOP TIP – Regular short breaks tend to suit arthritic knees better. This reduces the risk of pain and stiffness after a long break. I imagine you know only too well how hard it is to get going again after a long leisurely lunch!
7. Medication
Don’t go away expecting the worst – I’m sure you will have a great time and if you have got your knee strong it should hold up well. However, it might be worth taking some medication with you in case your knee does misbehave itself! Allowing you to relax and enjoy your trip to the maximum. No one wants a painful knee spoiling their fun. Always seek advice on medications from an appropriate healthcare professional.
Patient Case Study
Alex is in his 50’s has had an arthritic knee for about 10 years. He has continued to ski each year but he never feels confident, he always worries if his knee will hold up and he goes armed with painkillers, gels and icepacks.
But not this year! This year after his ski trip he came in smiling from ear to ear reporting his knee had been great. He didn’t take any painkillers and he said he had not skied as well for 20 years. He said his legs felt so strong and he wasn’t worried about his knee.
Alex had come to see me 5 months ago after his arthritic knee had suddenly become much more problematic. He started the Arthritic Knee Program and has worked hard to build strength, correct his biomechanics and learn how to manage his knee.
It has certainly paid off – Well done Alex, you should be so proud of your new improved knee.
Here are details of the Arthritic Knee Program Alex completed if you want to learn more.
Conclusion
Skiing with knee arthritis doesn’t have to be a grin-and-bear-it scenario. If you prepare well you can fully enjoy this beloved winter activity without feeling limited. By consulting your Physiotherapist, optimising knee strength before your trip, choosing the right equipment, starting slow, warming up properly, and focusing on good technique, you can optimise your knee and have a fun, fulfilling time on the slopes.
Get out there, and don’t let your arthritic knee stop you from doing what you love. If you need help to optimise your knee you know where I am.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist – Treating Arthritic Knees Since 2001
