Stöten Magazine

Knee training for strong joints

Since many people experience problems with their knees, it is very smart to add knee training to your training schedule. With the right training, you can prevent injuries. That's why we're sharing some tips to help you get strong and durable knees - so we can see you on the slopes for years to come!

Common causes of knee pain

Of course, we hope you're not one of the many people suffering from sore knees! With painful joints, it can be very difficult to rush down the slopes. Unfortunately, there are many reasons why people get sore knees. It can be due to overexertion or injury, for example. The pain can also be due to more serious causes, such as osteoarthritis.

Avoid nasty knee injuries that ruin the ski season!

Exercising the knee joint properly is very important when it comes to preventing and avoiding injuries. However, if you already feel pain in your knees, the best option is to have it checked by a doctor. For example, you can get help from a physiotherapist who will come up with exercises to help you recover fully. Fortunately, the ski season is still a long way off. So you have a long time to rehabilitate or build up new strength in your legs!

Knee training for strong joints

To take the pressure off your knee joint, you need to build up the strength of the muscles around your knee. Here are some simple but effective strengthening exercises you can do at home, at the gym or in the park!

  • Warm up! Remember to always warm up, even for your short squats! Tips for good warm-up exercises include various movement exercises that get your legs, thighs and torso moving.
  • Chair training. Take the opportunity to have an exercise break in your office chair. Sit with your feet on the floor and slowly stand up. Then, with slow movements, sit down again. Repeat about 15 times.
  • Staircase. Use a step, a box, a stool or similar. Step up with both legs and slowly go down again. Repeat about 15 times per leg.
  • Balance on one leg. This is a perfect exercise to do at almost any time. In the queue at the supermarket, while brushing your teeth or while cooking. If just standing is too easy, try closing your eyes. Remember to stand equally long on both legs!
  • Single leg squats. Balance on one leg and let it move straight over your foot so that a knee bend occurs. How deep you can go depends on your balance, leg and core strength. Keep in mind that the entire foot should be loaded and lie flat against the ground.

Tips on how to get strong and durable knees

For complete leg exercises, you can also read our article on 7 ways to exercise legs at home!

There you go - you're almost ready for the upcoming ski season! Although it seems far away at the moment, the white gold will fall sooner than you think. With these simple exercises, you'll have stronger knee joints than ever before, just in time for the slopes to open again.

Good luck with your knee training and see you back on the skis soon!

Stöten in brief

  • Stöten has been voted Sweden's best ski resort several years in a row by Freerides readers
  • There are 50 slopes with different levels of difficulty
  • There are 45 kilometres of cross-country ski trails, 3 km of which are lit
  • Stöten is home to Sälen's longest descent - Morsmor's 3060 metre plunge
  • Pisten Älvan has previously been voted Sweden's best piste
  • Stöten has been awarded Sweden's best ski resort for families with children