Carve from the Core: Protect Your Knees on the Slopes

If you’re a skier, snowboarder, or mountain biker, you know the feeling of locking into a great turn. The carve is clean, controlled, and powerful. But if your knees are aching after a day on the slopes or trails, your body may be turning from the wrong place.

Strong, efficient turns should come primarily from the hips—not the knees.

When rotation is driven by the hips, the knee stays aligned and stable, stacked over the foot and supported by surrounding muscles. But when the hips lack mobility or stability, the knee often compensates. That’s when you may notice that subtle “catch” or ache during edge transitions or tight carving turns.

Over time, repeated stress on a poorly aligned knee increases wear and tear. This can elevate your risk for common injuries like meniscus irritation or even ligament strain. For downhill athletes especially, control through the hips is critical. The hips are built for rotation and power. The knees are not.

A simple balance-and-rotation screen can reveal whether movement is coming from the right place. If the knee drifts inward or outward during rotation, that’s a sign the hips may not be doing their share of the work.

The good news? This is highly trainable.

With the right assessment, you can identify mobility restrictions in the hips, stability gaps in the pelvis, or strength imbalances that are forcing the knees to compensate. Targeted corrective care and performance training can help you restore proper mechanics—so your turns feel stronger, smoother, and more controlled.

Winter sports should challenge your skills—not your joints.

If you’ve noticed knee discomfort during carving, edging, or downhill riding, it may be time to look upstream at the hips. Improving hip control can reduce strain on your knees and help keep you doing what you love all season long.

Watch the video attached to see a quick performance test and learn what to look for in your own movement.

Your knees will thank you.