In short
- Knee injuries, especially MCL sprains and ACL tears, are among the most common skiing injuries.
- Six weeks of strength, balance and endurance work makes a real difference.
- Start now if you plan to hit the slopes in mid-December.
For many skiers and snowboarders, the first trip to the mountains is the first real test their legs have had since last season. That’s a big ask of knees, hips and a core that have spent months at a desk.
The good news: six weeks of focused preparation makes a real difference. If you’re planning to hit the slopes in mid-December, now is the time to start.
Why knees take the hit
Knee injuries are among the most common skiing injuries. According to the American Physical Therapy Association, the two most common are:
- MCL (medial collateral ligament) sprains, often from falling in a snowplow position with ski tips pointed in. These are usually treated without surgery.
- ACL (anterior cruciate ligament) tears, often from awkward landings or trying to recover from a fall. These frequently need surgery and months of rehab.
Many of these injuries happen when legs are tired, technique slips, and the body can’t control the knee under load. Strength, balance and endurance all help.
Your 6-week plan
Aim for three sessions a week, plus some cardio on other days. Check with your physical therapist first, especially if you’ve had a previous knee injury.
Weeks 1-2: Build the base
- 20-30 minutes of cardio, 3-4 times a week: brisk walking, cycling or the elliptical
- Bodyweight squats: 3 sets of 10-15
- Glute bridges: 3 sets of 12
- Side plank: 3 holds of 20-30 seconds each side
Weeks 3-4: Add control
- Single-leg squats to a chair or bench: 3 sets of 8-12 each leg
- Walking lunges: 3 sets of 10 each leg
- Side-to-side skaters: 3 rounds of 30-60 seconds
- Single-leg balance: 3 holds of 30 seconds each leg, progressing to eyes closed
Weeks 5-6: Build ski-specific endurance
- Wall sits: 3 holds of 45-90 seconds
- Skaters and squat jumps (land softly, knees over toes): 3 rounds of 60 seconds
- Longer cardio sessions, 30-45 minutes, to build leg endurance for full days on the mountain
Throughout, focus on quality. Knees should track in line with your toes, not collapse inward. That’s the same knee position you want on the snow.
On the mountain
- Warm up with an easy run or two before tackling harder terrain.
- Stop when you’re tired. Many injuries happen on the “one last run.”
- Get your bindings checked and fitted by a professional.
- Wear a helmet, and consider a lesson if it’s been a while.
- If you fall, don’t fight it. Trying to stand up mid-fall puts the knee at risk.
Want a personalized plan?
If you’d like expert guidance all the way to the slopes, BreakThrough’s 10-Week Ski Prep Training Program takes you from a baseline FMS and total body screen, through a full sports performance evaluation and progressive mobility, strength, power and agility work, to a re-screen, video analysis and an independent plan for the season. Choose one or two 40-minute one-on-one sessions a week, and a 5-week option is available if you’re short on time. We’ll find your weak links before the mountain does.
Sign up for the 10-Week Ski Prep Training Program, or call 408-736-7600 to book your first assessment.
This article is general education, not medical advice. If you have a current or past knee injury, get assessed before starting a new training plan.
