The Importance of Hamstring Strength for Skiers
Hamstring strength is a crucial, yet often overlooked, component of skiing performance and injury prevention. Strong hamstrings help maintain stability, control, and balance while skiing, especially during turns, jumps, and uneven terrain. These muscles also play a vital role in protecting the knee joints from injury, particularly the anterior cruciate ligament (ACL), one of the most commonly injured structures in skiing.
Research highlights the importance of hamstring strength in preventing ACL injuries. A 2019 study published in the Frontiers in Physiology found that skiers with stronger hamstrings relative to their quadriceps had a significantly lower risk of knee injuries. The hamstrings act as a dynamic stabilizer for the knee, counteracting the forward pull of the quadriceps, which can place strain on the ACL during high-impact movements like sudden stops, twists, or falls.
In addition to injury prevention, strong hamstrings contribute to better skiing performance. They enhance power transfer during flexion and extension of the legs, allowing skiers to maintain proper posture and control at high speeds. Incorporating hamstring strengthening exercises such as Nordic curls, deadlifts, and hamstring bridges into a pre-season routine can improve both endurance and safety on the slopes.
Make sure to see your physiotherapist or Kinesiologist, 6-12 weeks prior to the ski season, to assess your movement patterns, identify weak spots, and create a personalized exercise plan to restore strength and flexibility. This targeted approach helps reduce the risk of common skiing injuries and improves overall control and efficiency on the slopes.
Reference:
Franchi, M. V., Ellenberger, L., Javet, M., Bruhin, B., Romann, M., Frey, W. O., & Spörri, J. (2019). Maximal Eccentric Hamstrings Strength in Competitive Alpine Skiers: Cross-Sectional Observations From Youth to Elite Level. Frontiers in physiology, 10, 88. https://doi.org/10.3389/fphys.2019.00088