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Simple exercises can help relieve the demands downhill skiing can place on the knees.
By James Garrick , MD
Yes, simple exercises can help relieve the demands downhill skiing can place on the knees. The problem isn't intrinsic to the knee but stems from the quadriceps, the big muscles that make up the front of the thighs and hold the kneecaps in place. Fatigued and pushed beyond their limits, these muscles allow your kneecaps to drift to the outside, resulting in the knee pain you describe. Thus, strengthening the quadriceps can better prepare your knees for skiing.
The following exercises -- before your first venture into the mountains or even in the middle of the ski season -- can make a huge difference.
First, ride an exercise bicycle, which is one of the best ways to build endurance of the quadriceps. Work up to 20 minutes with light resistance and gradually increase the resistance over time, while keeping your workouts at 20 minutes.
To increase quadriceps strength, try leg presses that employ a motion not unlike that used during a run down a mogul field. But, unlike a downhill run on a ski slope, you can control the forces against your quadriceps muscles during the leg-press exercises. At first, set the weights on the leg-press machine so that you can handle 10 to 12 repetitions. Try to extend your knees fully, so that they're straight at the "top" of the lift, and never bend your knees more than 90 degrees, a right angle, at the "bottom." Do two to three sets, increasing the weight when you can do the repetitions with ease.
Neither exercise should cause discomfort in your knees. If you do experience pain, try adjusting the height of the bicycle seat or shortening your range of motion on the leg press. If pain continues for more than a few days or is accompanied by swelling, see your doctor immediately.
Even riding a chairlift can be a "strengthening" experience. You already have the weight (skis, boots, and bindings) hanging from your feet, so why not take advantage of it and do some knee extensions (leg lifts) on the way up the hill? This increases your strength and keeps your muscles warm at the same time. It also makes standing up easier when you get off the lift.
There are few sports that place demands on the quadriceps muscle and knees as heavily as skiing, making knee pain a common problem among skiers. But, with the right conditioning, skiing can be a pain-free experience.
2000 Healtheon/WebMD. All rights reserved
Now, Don't get me wrong, but shouldn't you NEVER lock your knees or "Try to extend your knees fully, so that they're straight at the "top" of the lift..." Furthermore, I understand that doing squats where your ass touches the ground is no worse than doing parallel squats.... so what's the deal with "...never bend your knees more than 90 degrees, a right angle, at the "bottom."
Is this guy legit?
--Hess
By James Garrick , MD
Yes, simple exercises can help relieve the demands downhill skiing can place on the knees. The problem isn't intrinsic to the knee but stems from the quadriceps, the big muscles that make up the front of the thighs and hold the kneecaps in place. Fatigued and pushed beyond their limits, these muscles allow your kneecaps to drift to the outside, resulting in the knee pain you describe. Thus, strengthening the quadriceps can better prepare your knees for skiing.
The following exercises -- before your first venture into the mountains or even in the middle of the ski season -- can make a huge difference.
First, ride an exercise bicycle, which is one of the best ways to build endurance of the quadriceps. Work up to 20 minutes with light resistance and gradually increase the resistance over time, while keeping your workouts at 20 minutes.
To increase quadriceps strength, try leg presses that employ a motion not unlike that used during a run down a mogul field. But, unlike a downhill run on a ski slope, you can control the forces against your quadriceps muscles during the leg-press exercises. At first, set the weights on the leg-press machine so that you can handle 10 to 12 repetitions. Try to extend your knees fully, so that they're straight at the "top" of the lift, and never bend your knees more than 90 degrees, a right angle, at the "bottom." Do two to three sets, increasing the weight when you can do the repetitions with ease.
Neither exercise should cause discomfort in your knees. If you do experience pain, try adjusting the height of the bicycle seat or shortening your range of motion on the leg press. If pain continues for more than a few days or is accompanied by swelling, see your doctor immediately.
Even riding a chairlift can be a "strengthening" experience. You already have the weight (skis, boots, and bindings) hanging from your feet, so why not take advantage of it and do some knee extensions (leg lifts) on the way up the hill? This increases your strength and keeps your muscles warm at the same time. It also makes standing up easier when you get off the lift.
There are few sports that place demands on the quadriceps muscle and knees as heavily as skiing, making knee pain a common problem among skiers. But, with the right conditioning, skiing can be a pain-free experience.
2000 Healtheon/WebMD. All rights reserved
Now, Don't get me wrong, but shouldn't you NEVER lock your knees or "Try to extend your knees fully, so that they're straight at the "top" of the lift..." Furthermore, I understand that doing squats where your ass touches the ground is no worse than doing parallel squats.... so what's the deal with "...never bend your knees more than 90 degrees, a right angle, at the "bottom."
Is this guy legit?
--Hess
