Downhill skiing places high demands on the knee joint and can be challenging if you have knee problems due to a previous knee injury or joint disease. It is not uncommon for knee injuries to occur on the ski slope, for example, if you get your ski stuck in the ground and fall. With regular training of the knee stabilizing muscles, the right preparation and equipment, and a little common sense, you can prevent injuries and problems so that you can enjoy your skiing season to the end.
If you want to read more about common knee injuries, you can find our in-depth guides here:
- Anterior cruciate ligament injury
- Posterior cruciate ligament injury
- Meniscus injury
- Knee osteoarthritis
Our physiotherapist, Ida, has developed five effective exercises that improve knee control and help you become more stable on the slopes. The exercises do not require any gym equipment and can be easily done at home. For the best effect, try to train at least twice a week. If you experience pain or discomfort from an exercise, you should stop doing the exercise. If you have had problems with knee pain before, some increase in pain may be acceptable during training, but it should return to your normal pain level by the day after training. Training pain is okay to have.
Five simple exercises for better knee control
1. Stand up and sit down on one leg
Sit on a chair with a normal seat height. Stretch one leg out in front of you and stand up on the other leg. Then sit down slowly and in a controlled manner on one leg. Make sure your knee is pointing straight ahead and in the same direction as your toes.
Reps: 10
Sets: 1–3
2. Lunge
Take a long step forward and lower your body in a controlled manner. Keep your knee in line with your toes. Take another step forward with the other leg and lower your body in the same way. Try to keep your upper body upright and make sure your knee does not end up in front of your foot as you lower your body.
Reps: 10 steps
Sets: 1–3
3. Pelvic lift
Lie on your back with your feet on the floor. Tighten your stomach and glutes and lift your pelvis until your hip is stretched. Hold for 1-2 seconds and slowly lower back down. Repeat.
Reps: 10
Sets: 1–3
4. Sidewalk with knee control
Bend your knees slightly and take side steps. Focus on stable hip and knee position. Change direction after ten steps. You can increase the difficulty by tying an exercise band around your legs just above the knees.
Reps: 10 steps in each direction
Sets: 1–3
5. Toe raise
Stand on one leg and walk up on your toes in a controlled manner. Lower slowly and repeat. You can use a few fingers to support your balance against a solid piece of furniture.
Reps: 10
Sets: 1–3
A knee brace can provide extra support, warmth, and security when skiing, especially if you have a previous knee injury or knee problems and want to prevent discomfort during longer days on the slopes. Here, Ida recommends six models that are well-suited for skiing and colder weather.
Ida gives tips – six knee pads for the ski slope
1. NRX Basic – Soft and warming knee brace that provides compression and light support. Suitable for mild osteoarthritis symptoms or as preventive support.
2. NRX Liga Light – Warm knee pads with articulated splints that provide extra lateral stability. Suitable for those who need more support, for example, after a ligament injury.
3. GenuFIT with splints – Stable but flexible knee protector with flexible joint. Suitable for those with a ligament or meniscus injury.
4. Genum Liga X – Combines lateral stability with support against knee hyperextension. Designed for anterior cruciate ligament injuries.
5. NRX Liga X Wrap – Same stabilizing properties as Genum Liga X but in a wrap design for easier application.
6. PP3 – One of our most stable knee pads – for cruciate ligament injuries, ligament injuries, and combination injuries in the knee, such as "unhappy triad".
If you want to read more about different knee injuries and what type of support is recommended for each injury, you can find this in our Injury Guide.
In addition to training and appropriate knee protection, there are other things you can do to prevent injuries on the slopes.
Three general tips for preventing injuries on the ski slope
- Don't go beyond your ability – choose slopes that match your technical level.
- Warm up before you ride – a few minutes of mobility and activation make a big difference.
- Be careful with your equipment – a correctly set binding value reduces the risk of twisting force on the knee.
With the right training, technique and knee protection, you can enjoy a safer and more sustainable ski season – both now and in the future.
About the content – expertly reviewed by a physiotherapist
Our goal is to provide clear, practical, and reliable information about health, exercise and orthopedic aids. All our blog posts are based on proven knowledge and are reviewed by our licensed physiotherapist, Ida, to ensure that the advice is safe, up-to-date, and relevant.
You might also like to read
- Osteoarthritis problems occur during the colder months of the year
- Heel spurs – what are they and what should you avoid?
- Exercise at home – eight simple exercises anyone can do
Find the right support for your needs
Need help choosing the right product? Use our filters to sort by injury, body part, or sport – or chat with our AI assistant Eir, who can help you 24/7. You can also get personal advice from our licensed physiotherapist, Ida via email or phone if you want expert support in your choice.
