Carefree and fit on winter sports after a knee injury

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Michael de Levie fysio en kniespecialist

Written by Michael de Levie

November 3, 2023

Knee and anterior cruciate ligament injuries are seasonal knee injuries. After the summer and winter break and at the end of the sports season, these injuries are more common. A similar trend can be seen during the winter, when winter sports enthusiasts leave en masse for the snow. During this period, there is a peak in the number of knee and anterior cruciate ligament injuries on the slopes. There are several causes for this, but insufficient preparation and fitness seem to be important factors. In this blog we elaborate on the importance of training and doing knee exercises before the skiing vacation, so that you can enjoy the winter sports carefree and fit.

Carefree and fit winter sports

Why is training for skiing and winter sports important?

Most winter sports enthusiasts go on ski vacations only once or twice a year. But even if you ski from a young age, this does not automatically mean you are trained and fit. Just like soccer players who train weekly to stay fit and improve their technique, winter athletes should do the same. For winter athletes, specific muscles and techniques must be trained and maintained to glide smoothly down the mountain.

Winter sports are elite sports

If you're going on a winter sports trip again this year, think about how many hours you exercise each week compared to how many hours you'll soon be on the slopes. Chances are you'll be exercising 300 to 600 percent more per day during winter sports than you normally do (1 hour of exercise versus 3-6 hours of skiing). The large volume (hours of exercise per day) skiing during winter sports is disproportionate to what you are normally used to. Winter sports are (relatively) elite sports for the body. Therefore, it is important to prepare specifically with training and knee exercises to appear fit on the slopes.

What goes wrong while skiing?

Many knee and anterior cruciate ligament injuries occur in the first or last days of winter sports. One explanation is that the technique and routine from a year of not skiing is a bit rusty. This puts you at risk of making mistakes and increases the likelihood of a knee and/or anterior cruciate ligament injury. For those who suffer a knee injury at the end of the ski vacation, fatigue is a major factor. Looking for knee exercises click here.

wintersport knie oefeningen
Wintersport knie oefenigen fit

Prepared and fit for winter sports

Now that you understand that skiing and winter sports are similar to top sports for the body, it is important to prepare specifically with training and knee exercises. Make sure you are fit for winter sports.

3 tips for getting fit on ski vacations and winter sports:

Tip 1: Prior to your vacation, visit a brush rink or indoor ski facility several times to work on your technique.

Tip 2: Improve your overall fitness with additional cardio training, such as biking, running, swimming, and other activities.

Tip 3: Do targeted knee exercises for the muscles that are under a lot of strain while skiing.

To wear or not to wear a knee brace while skiing? More information click here.

Kniepijnvij en The KneeClub

To go carefree and fit on winter sports, The KneeClub and Kniepijvrij are joining forces and have developed a training program. The program consists of knee exercises, mental preparation and is suitable for beginners and advanced skiers. Targeted and optimal training reduces the risk of knee and anterior cruciate ligament injuries.

Want to know more? Click here for more information on the training program.


This blog is supplemented: besides preparing and training, there are more factors that play a role, but they will be discussed in another blog.

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