Although general ski injuries have decreased over the last 15 years, knee injuries and subsequent knee pain are the most commonly reported ski-related injuries -- accounting for 45 percent, according to Sports Injury Clinic. The same article reports that younger, lighter and less experienced people are most at risk of knee injury and knee pain, and women are more likely to have knee-related injuries than men.
Anatomy and Biomechanics
During skiing, the foot and ankle are locked into place in the confines of the ski boots, leaving the knee joint relatively unsupported while bearing the majority of the body weight. The knee joint is composed of three bones -- the thigh bone (femur), the shin bone (tibia) and the knee cap (patella). There are ligaments in the front, back and sides of the knee joint that help to stabilize it; they are called the cruciate ligaments. The medial collateral ligament (MCL) is the ligament that runs down the inside of your knee joint, connecting the femur to the tibia, and the anterior cruciate ligament (ACL) crosses over with another ligament at the center of the knee. Cartilage lines the surfaces of the bones, and a special type of cartilage called meniscus cartilage acts as a shock absorber on either side of the joint cartilage.
Injuries
The most common knee injuries resulting from skiing are to the MCL, according to Sports Injury Bulletin. This happens frequently with beginners who go downhill slowly and twist a knee as a result of angling the feet inward to learn technique. Beginners often sprain the ACL after falling backward, causing the leg to kick out in front. Injuries of the ACL are often associated with injuries to the medial meniscus cartilage. Twisting the knee while skiing may also result in injuries to the medial meniscus cartilage.
Symptoms
Symptoms of a torn ACL include an audible pop followed by intense pain and swelling in the affected knee, accompanied by an inability to straighten the knee. The swelling can be delayed in some cases. There are three grades of sprained MCL, according to Sports Injury Clinic. Grade one sprains may be accompanied by mild tenderness on the inside of the knee with no swelling. Grade two sprains are accompanied by significant pain over the ligament on the inside of the knee with some swelling. A grade three sprain has a complete tear in the ligament with less pain than grade two. Your knee may feel wobbly and unstable. Symptoms of a tear in the miniscus cartilage may include an inability to bear weight on the affected knee, pain on the inner surface of the knee, swelling with 48 hours of the injury, and an inability to bend the knee completely, accompanied by a clicking sound.
Prevention
The most important thing you can do to prevent injury and pain caused by skiing is to take part in a conditioning program before going skiing, according to Sports Injury Bulletin. Conditioning programs that build the strength of the muscles most used while skiing help you maintain proper technique. A conditioning program should strengthen all the major muscle groups involved in skiing. Examples of exercises include squats, leg raises and ab crunches.
Considerations
Warm up before you hit the slopes. Stretch your gluteals, calf muscles, lower back muscles, hamstrings, quadriceps and hip flexors, advises Sports Bulletin. Take short, regular breaks for food and drink to prevent fatigue. Stop skiing and consult a physician if you experience any sudden knee pain.
