Skiing Knee and Shoulder Injuries: Prevention and When to Seek Care

Ski season starts before the first chairlift ride. Whether you are planning a weekend in the Mid-Atlantic or a longer mountain trip, preparation can help you handle the demands of skiing. Twisting falls can injure the knee, while landing on an arm or shoulder can injure the shoulder. [1, 2]

This guide explains common injuries, practical prevention steps, and what to do if a fall changes your plans.

Photo: Tino Rischawy / Unsplash.

Common knee injuries from skiing

ACL tears: a twisting injury with instability

The anterior cruciate ligament, or ACL, helps control forward movement and rotation of the shinbone. A sudden twist or awkward landing can stretch it beyond its limit. Warning signs include a pop, swelling, difficulty bearing weight, or a knee that gives way.

Some ACL injuries can be managed with rehabilitation and activity changes. Reconstruction may be appropriate for an active athlete with instability or associated injuries. The decision depends on the examination, goals, and imaging—not symptoms alone. [3]

Learn how the ACL keeps the knee stable.

MCL sprains: pain along the inner knee

The medial collateral ligament supports the inner side of the knee. A force pushing the knee sideways can stretch or tear it, causing inner-knee tenderness, swelling, or instability. Many isolated, lower-grade MCL injuries recover with a hinged brace when needed and physical therapy. Combined ligament injuries require a different plan. [4]

Meniscus tears: pain, catching, or locking

The menisci are cartilage cushions between the thighbone and shinbone. A pivoting injury can tear a meniscus, sometimes alongside an ACL injury. Symptoms may include joint-line pain, swelling, catching, or difficulty fully straightening the knee.

Being able to walk does not rule out a tear. Treatment may involve rehabilitation or arthroscopy, depending on the tear and symptoms. A knee that remains locked needs prompt assessment. [5]

Common shoulder injuries after a fall

Shoulder dislocation

A fall can force the ball of the shoulder out of its socket. This may damage the labrum, ligaments, bone, or nerves. The shoulder can look deformed and be difficult to move, although a joint that slips back into place may look normal.

A shoulder that is still dislocated needs emergency care. Do not try to put it back yourself. Arrange orthopedic follow-up even if it was reduced at the mountain or went back on its own. Previous dislocation increases the risk of future instability. [6]

Read our guide to shoulder dislocations in young athletes.

Shoulder separation

A shoulder separation involves the acromioclavicular, or AC, joint where the collarbone meets the shoulder blade. It often follows a direct landing on the shoulder and causes pain on top of it, sometimes with a bump. This differs from a ball-and-socket dislocation. Treatment depends on severity and function; many lower-grade injuries recover without surgery. [7]

Rotator cuff tears and fractures

A fall can tear the tendons that lift and rotate the arm. Persistent weakness or inability to raise the arm after an injury deserves prompt evaluation, even if pain is improving. Some traumatic cuff tears benefit from repair; others can be treated nonsurgically. [8]

Collarbone and upper-arm fractures can also occur. Severe pain after a hard fall should not automatically be treated as a simple sprain. [2]

Prepare before your first ski trip

Build strength, balance, and aerobic endurance gradually over the weeks before your trip. Prioritize the quadriceps, hamstrings, glutes, and core. Conditioning supports control and stamina, but cannot eliminate injury risk. [9]

Useful exercises include controlled squats or sit-to-stands, step-downs, hamstring bridges, supported single-leg balance, and planks. Keep movements comfortable and controlled; progress gradually. A physical therapist can adapt training if you have previous injuries or pain. [10]

Make safer choices on the mountain

• Warm up: start with several minutes of movement, then easy runs.
• Have equipment checked: use a qualified ski shop to fit boots and adjust and test bindings. Do not change binding settings yourself to compensate for an injury.
• Match the terrain to your ability: take lessons and learn safe falling and lift techniques from an instructor.
• Wear a properly fitted ski helmet and goggles. Protective equipment does not make every fall safe.
• Finish before fatigue takes over: take breaks and skip the extra run when tired or in pain. Adapt to ice, visibility, and changing snow.

Stay hydrated, eat during the day, and avoid alcohol while skiing. Preparation and sound judgment work together. [1, 9]

After a fall: choose the right next step

Stop skiing and ask ski patrol for help if you cannot safely bear weight or use the arm, have major swelling, a locked knee, or a suspected fracture or dislocation. Do not use another run to test an unstable knee. [2, 3, 5, 6]

Get emergency care for a visibly deformed joint, a cold or pale hand or foot, new numbness, or loss of movement. Head or neck injury concerns also take priority over a routine office visit. [2, 6]

After urgent problems are addressed, arrange an orthopedic examination for persistent swelling, giving way, locking, shoulder weakness, or pain that limits normal use. X-rays assess bone injury; MRI may help evaluate ligaments, menisci, or tendons when indicated. Not everyone needs an MRI. [3–6, 8]

Returning to skiing after an injury

Less pain alone does not establish readiness. Return should follow recovery of motion, strength, stability, and sport-specific control, with an individualized plan from your treating team. Rehabilitation or surgery can involve months of recovery; do not let a booked trip determine clearance. [2, 4, 8]

This guide is educational and does not diagnose an injury or provide clearance for sport.

Sources

1. AAOS OrthoInfo: Skiing Injury Prevention.
2. AOSSM: Skiing and Snowboarding.
3. AAOS: ACL Injuries Plain Language Summary.
4. AAOS OrthoInfo: Collateral Ligament Injuries.
5. AAOS OrthoInfo: Meniscus Tears.
6. AAOS OrthoInfo: Shoulder Dislocation.
7. AAOS OrthoInfo: Shoulder Separation.
8. AAOS OrthoInfo: Rotator Cuff Tears.
9. UC Davis Health: How to Prevent Ski and Snowboard Injuries.
10. NISMAT: Skiing and Snowboarding Injuries.

Sources checked November 2, 2026.