Don’t Let Knee Pain Cut Your Ski Season Short
Whether you’re carving groomers at Granite Peak or chasing powder up north at Mount Bohemia, knee injuries are one of the most common reasons skiers and snowboarders miss out on the ski season. ACL tears, meniscus strains, and patellar pain often stem from simple mobility or strength issues that go unchecked.
The good news? You can screen yourself before the snow hits and fix the weak links before they lead to injury. At Total Pursuit Physical Therapy & Performance in Green Bay, we help active adults build the durability they need to enjoy winter without setbacks. Here’s how you can do the same.
What Causes Knee Injuries on the Slopes?
Most ski and snowboard knee injuries happen because of:
- Poor hip or ankle mobility
- Weak glutes, quads, or hamstrings
- Lack of control during single-leg movements
- Fatigue or asymmetry
Think of your knees as the middleman between your hips and ankles. If either of those regions aren’t doing their job, your knees pay the price.
Try These 4 Self-Assessments to Bulletproof Your Knees
Below are four quick screens you can do at home. Each one highlights a key factor in knee health. If you fail the test, we’ll show you exactly how to start fixing it.
1. Knee to Wall Test for Ankle Mobility → Banded Ankle Dorsiflexion Mobilization
Description: Place your foot 4 inches from a wall and try to touch your knee to the wall without your heel lifting. Can’t do it? That limited ankle mobility puts extra strain on your knees when turning, landing, or squatting.Fix it: Use a resistance band around your ankle and a fixed object to perform banded ankle mobilizations. Rock your knee forward over your foot while the band pulls your ankle backward to restore mobility.
2. Hip Internal Rotation Range of Motion → Seated Good Mornings
Description: Sit on the floor with both knees bent and feet flat. Drop one knee inward toward the floor while keeping your sit bones grounded. Struggling to rotate or are your hips asymmetrical? Limited hip mobility can alter how you absorb impact, especially on turns.Fix it: Seated good mornings activate your deep hip rotators. Sit on a bench with feet wide, keep a flat back, and hinge forward slowly. Focus on controlled movement, not depth.
3. Single Leg Bridge Test → Double Leg Glute Bridges
Description: Lie on your back with one foot on the floor, the other knee pulled toward your chest. Can you lift your hips while keeping them level? If your hamstrings cramp or your hips drop, your glutes may not be pulling their weight.Fix it: Start with double leg glute bridges to groove the pattern. Drive through your heels, squeeze your glutes at the top, and keep your ribs down. Once strong, progress to single-leg variations.
4. Single Leg Sit-to-Stand → Staggered Stance Sit-to-Stand
Description: Can you sit down and then rise from a chair using just one leg (no hands) with control? This tests strength and stability. Wobbles, lack of control, or a fast plop mean your knees are unsupported.Fix it: Try a staggered stance sit-to-stand. Place one foot slightly in front for light support, keeping weight on your back foot. Focus on smooth, even movement. Over time, reduce support until you can go single-leg.
Why Most People Skip This (And Why It Costs Them)
Most skiers and snowboarders don’t think about injury until it’s too late. They might stretch a bit, hit the gym, or think that a shiny new set of skis from Zeller’s will help them out. But rarely do they assess the root causes of knee breakdown. And let’s be real—generic warmups or cookie-cutter programs from Instagram won’t cut it.
You don’t need more random exercises. You need precision. (Oh also, nothing wrong with that new set of skis. Support your local shop 🤙
How Total Pursuit Gets Green Bay Skiers Snow-Ready
At Total Pursuit Physical Therapy & Performance, we specialize in one-on-one care for active adults. Our performance screens pinpoint exactly where you need mobility, strength, or control. From there, we build you a custom plan that fits your season goals.
Whether you’re gearing up for trips out west or just want to hit the local hill pain-free, we help you:
- Identify movement issues before they become injuries
- Build resilient joints and strong patterns
- Stay consistent all season long
Real Story: Nick’s Pre-Season Wakeup Call
Nick, a 40-year-old snowboarder from De Pere, came to us last December after tweaking his knee during early-season riding. He passed most strength tests, but a quick screen showed poor ankle mobility and single-leg control.
We spent 3 weeks improving his ankle dorsiflexion and then all offseason rebuilding glute and hamstring strength. Today, he’s more stable than ever and feeling more confident about this season than he has in years!
Final Thoughts: This Is the Season You Stay Injury-Free
Winter should be fun, not frustrating. Don’t wait until you’re sidelined with knee pain. These simple self-tests can reveal your weak spots—and the right interventions can fix them fast.Book a pre-season performance screen at Total Pursuit Physical Therapy & Performance in Green Bay and hit the slopes with confidence.
