Knee & Ankle Prehab

Recommended practice time: 12–15 min

Introduction

These four drills build ankle range, knee tracking and soft landings to reduce strain on ligaments and make turn transitions cleaner.

Steps

  1. Ankle dorsiflexion (wall taps)
    Heel stays down as the knee gently touches the wall; foot arch supported. 3×8/side.
  2. Knee-over-toe control
    Shallow split squat with knees tracking toes; pelvis neutral, torso quiet. 3×6 slow/side.
  3. Calf & tibialis raises
    Edge of a step: calf raises, then toe raises to strengthen the shin. 2×12 each.
  4. Mini plyometrics – soft landings
    Tiny in-place and fore–aft hops with quiet landings; knees follow toes. 3×20–30 s.
Prehab for knees and ankles: ankle mobility, knee-over-toe control, calf/tibialis raises and soft mini hops.
Quiet landings start with ankle range and true knee tracking.

Typical Mistakes

  • Knees collapsing inward (valgus) – think “spread the floor” and engage glutes.
  • Heels lifting during mobility – keep the heel down.
  • Loud, hard landings – aim for quiet, short amortization in the ankle.
  • Torso tipping forward – ribs stacked over pelvis, eyes forward.

Beginner Questions

Is this enough as a pre-ski warm-up?

Yes—paired with 3–5 minutes of general warm-up. It primes ankles and knees for the first runs.

Front-of-knee pain on squats—what should I change?

Reduce range, slow down, and track knees with toes. Stop if pain persists and consult a professional.

How often?

2–4× weekly off-snow; on snow, use it as a short primer before your first run.

Instructor’s Tip

“Quiet landings begin at the ankle. Stable ankle and knee tracking make carving transitions smooth with less tendon stress.”

Conclusion

A little prehab goes a long way: small ranges, soft landings and frequent practice bring durable, fluid turns.