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Stöten Magazine

Training knees after injury

Knee injuries can come on suddenly. A single wrong turn on the slopes can lead to a tough time re-training your knee. In this article, we look at common knee injuries, how to prevent them, and how to re-train your knee once you've already had the misfortune.

Alpine skiers in pink jackets and blue racing trousers swing around red slalom poles on a snowy slope with frosty trees in the background

Common knee injuries

The most common knee injuries, especially for skiers, are several but these are the most common;

  • ligament injuries. Around 40 per cent of all knee injuries involve the ligaments. There is an inner and an outer ligament in the knee, and the inner ligament is most commonly affected.
  • Injury to the meniscus. The meniscus is the knee's own shock absorber. Most often, a meniscus injury occurs when the knee is twisted when the joint is bent.
  • Cruciate ligament injury. One of the purposes of the cruciate ligaments is to help stabilise the knee. The most common cause of ACL injuries is a sharp twist of the knee, which is something to watch out for on the slopes.
  • Wear and tear/overloading. Anyone can suffer from strains and overloads. An untrained knee or an unfamiliar exercise increases the risk, especially if you have not warmed up properly.

Prevent the knee injury

It's easy to get injured and bad luck can strike at any time, no matter how you've prepared. However, we want to give you some good tips on what you can do to minimise the risks before you head for the slopes.

  • Exercise! The better trained you are, the lower the risk of injury. If you need help getting started with training, read our previous article where we share how to train your knees to get strong joints!
  • Warm up! As boring as it may seem, warming up is by far the most fundamental tip to prevent and avoid injuries. A warmed-up body significantly reduces the risk of injury compared to when the joints are cold and stiff!
  • Choose the right equipment! As you know, the right equipment is essential for slalom skiing. Therefore, make sure that you have adapted your equipment to your body, your skiing and your ability. If you're not sure which equipment is right for you, check out our previous article where we give tips on what ski equipment you should use get out!
  • Do not travel alone! Travelling with others means more eyes on the slopes. Together you can help each other see where you are going, and if an accident should happen, you can also help each other assess the situation.

It is easy to get injured and bad luck can strike at any time, but it is always good to prevent injuries as much as possible

Snow-covered ski area with mountainside chalets, wide ski slopes and cloudy winter skies

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
Dog team pulls sled through snow-covered forest in winter sun

Activities in Sälen

In Stöten there is a wide range of activities for the whole family - both on and off the slopes! In addition to Sälen's best skiing, Stöten has all this and more;

Keep an eye out this spring calendar to make sure you don't miss out on all the fun happening in Stöten!

How to re-train your knee

Training your knee after an injury takes time, focus and lots of patience. But training your knees can also be the difference between never being able to ski again or feeling good.

  1. Squat on one leg from height. Start by finding a step, stool or other suitable ledge. Stand on it with one foot parallel to the landing and the other leg hanging straight in the air. Stabilise your hips so they are level and bend the knee you are standing on so that you get down to a depth that feels comfortable but challenging. It's okay to use a wall or similar to keep your balance. The leg that is hanging off the ledge is first moved forwards on the first squat, then to the side on the second and finally backwards on the third squat. Repeat about 10 times with 3 repetitions per leg.
  2. Squat on one leg with chair. Using a chair gives you support at the bottom of your squat, which feels both safe and kind to your joints. Stand on one leg in front of a chair. The hanging leg should be straight and steady, sloping downwards from the hip. The leg you stand on should be folded so that your knee is straight over your foot when you sit down. Repeat about 10 times with 3 repetitions per leg.
  3. Plank with leg lift. Assume the plank position - on your hands and toes with your body completely straight and your core tight. When you feel strong and stable, lift one leg off the floor. Then alternate legs. Try to keep your body as still as possible throughout the exercise, imagine that you have a water glass standing on your tailbone that must not tip over. Repeat about 10 times with 3 repetitions per leg.

Remember to put the right amount of strain on your knees, the exercise should not hurt

In the event of an accident...

Should something happen on the ski slope that causes you injury, do not hesitate to contact the 112 emergency centre (in case of life-threatening injuries) or lift staff and/or ski patrol. We always recommend that you consult a doctor if you have been injured. They will help you design the right treatment so that you can re-train your knee. See you on the slopes!

Two people preparing skis in a snowy mountain environment with views of valley and mountains.

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