Alpine skiing: returning after an injury

Risks and order of return

The thighs work bent over long descents, with a risk of falls and knee twisting; resume on easy, short slopes, without speed, and stop before fatigue.

Alpine skiing: rebuild thigh strength before the season. First outings on easy slopes, early in the day, with breaks: fatigue increases the risk of falling.

Bringing the movement back in four stages

1. 1

   Physical preparation before the season: legs, core, balance.

2. 2

   First runs on green slopes, early in the day, with frequent breaks.

3. 3

   Blue and red slopes, tighter turns, no moguls.

4. 4

   Black slopes, moguls, off-piste, speed or competition.

Common injuries in this sport

• Knee sprain (ligaments)Follow your surgeon’s or physio’s protocol; snow, speed and falls only resume with their approval.
• Patellar tendon (jumper’s knee)Limit long descents and moguls; take breaks to rest the thighs.
• Meniscus (knee)Follow your surgeon’s or physio’s protocol; avoid knee twisting before their approval.

Preparation exercises

• Wall sit hold

  Back to the wall, knees at about 60 degrees, hold 30 to 45 seconds. 4 repetitions with 1 minute rest.

  To start: 4 holds of 30 to 45 seconds, 1 minute rest, daily or every other day.

  Variations, mistakes and progression

  Easier

  Less bend (knees at 30 degrees), 20-second holds.

  Harder

  Deeper bend (90 degrees), or on one leg.

  Common mistakes

  • Letting the knees go far past the toes.
  • Pushing with your hands on your thighs.

  Moving on

  When 4 × 45 seconds causes no discomfort during or the next day, and tendon pain is easing.

• Chair squat

  Sit down onto a chair then stand up slowly, range limited to what is pain-free, knees in line with the feet.

  To start: 3 sets of 10, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Higher chair, hands on your thighs to help.

  Harder

  Lower chair, without touching the seat, then holding a weight against your chest.

  Common mistakes

  • Knees caving in.
  • Dropping onto the chair.

  Moving on

  When 3 × 12 is easy on a low chair, with no discomfort the next day.

• Low step-up

  Step up onto a 10 to 20 cm step with the affected leg, come down slowly, pelvis steady.

  To start: 3 sets of 10 per leg, slow on the way down, every other day.

  Variations, mistakes and progression

  Easier

  10 cm step, one hand on the rail.

  Harder

  Higher step (20 to 30 cm), then with weights in your hands.

  Common mistakes

  • Pushing off with the leg on the floor.
  • Knee drifting inwards.

  Moving on

  When 3 × 12 on a 20 cm step is clean and causes no discomfort the next day.

• Single-leg balance

  Stand 30 seconds on one foot, knee slightly bent. Then with eyes closed, then on a cushion or unstable surface.

  To start: 3 holds of 30 seconds per leg, every day.

  Variations, mistakes and progression

  Easier

  One hand on a chair, or the tip of the free foot on the floor.

  Harder

  Eyes closed, then on a cushion, then throwing a ball against a wall.

  Common mistakes

  • Knee straight and locked.
  • Looking at your feet instead of a point ahead.

  Moving on

  When you can hold 30 seconds without putting the other foot down, as on the healthy side.

• Forearm plank

  On forearms and knees (later toes), body aligned, hold 20 to 30 seconds without sagging the back.

  To start: 3 holds of 20 seconds, every other day.

  Variations, mistakes and progression

  Easier

  On your knees, or hands on a table.

  Harder

  On your feet, then lifting one foot for a few seconds.

  Common mistakes

  • Hips too high or lower back sagging.
  • Holding your breath.

  Moving on

  When you can hold 45 seconds on your feet, body aligned.

• Controlled step-down

  Standing on a step on one leg: slowly bend the knee to tap the floor in front with the heel of the other foot, over 3 seconds, then come back up. Knee in line with the foot.

  To start: 3 sets of 8 per leg, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Lower step (10 cm), one hand on the rail.

  Harder

  Higher step (20 to 25 cm), then with a loaded backpack.

  Common mistakes

  • Knee drifting inwards.
  • Dropping down instead of braking.

  Moving on

  When 3 × 10 on a 20 cm step is clean and causes no discomfort the next day: bring back your sport’s downhill sections.

• Skater hops

  advanced

  On one leg, hop sideways onto the other foot and land softly, knee bent and in line, hold 2 seconds, then go back the other way. Advanced exercise.

  To start: 3 sets of 6 hops (3 per side), twice a week, after a warm-up.

  Variations, mistakes and progression

  Easier

  Side step without a hop, holding your balance for 2 seconds each time.

  Harder

  Longer hops, then linked without a pause.

  Common mistakes

  • Landing with a straight leg.
  • Letting the knee drift inwards on landing.

  Moving on

  When 3 × 8 hops are stable and cause no discomfort the next day, equally on both sides.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• Bindings set by a professional for your weight and level.
• Helmet, back protection and well-fitted boots.
• Skis suited to your level and well maintained.