Typically by March most of us would have logged a lot of days on the hill. But with variable conditions this season, one that will go unnamed, our legs may not be quite as strong as they need to be to keep up with the vertical.

You may find that this year your knees are talking a bit more.

It may be subtle. Some stiffness when you get out of the car after skiing. Maybe your knee feels swollen as you are putting away your skis. Or perhaps it is a bit harder to walk down the stairs after a ski day.

Many of us brush these things off and keep going. But if your car were sending you warning signals you would likely get it checked out before a bigger issue developed.

The same should apply to your knees.

If you plan to ski well into your later years, learning to recognize these signals can make all the difference.

Here are five signs your knees may be asking for a tune up.

Swelling After Skiing

One of the clearest signs that the joint itself is involved is swelling.

The knee joint contains synovial fluid, which helps lubricate the joint and protect the cartilage. When the knee experiences irritation or injury, the body responds by producing more fluid inside the joint.

This irritation can come from meniscus stress, cartilage overload, or a ligament sprain.

If your knee looks puffy after skiing, there is likely something more going on than simple muscle soreness. It is normal to feel muscle fatigue after a long day on the hill, but swelling in the knee joint is a signal that the tissues need time to recover.

Ignoring it or pushing through multiple ski days can turn a small issue into a much larger problem.

Pain Walking Down the Stairs

If walking downstairs becomes uncomfortable after skiing, take note.

This type of pain is common because skiing places repeated load on the knee, especially in heavy or variable snow conditions. The discomfort often originates from the patellofemoral joint, where the kneecap meets the thigh bone.

When the quadriceps muscles become fatigued, the kneecap may track slightly differently in its groove, increasing pressure under the kneecap.

Many skiers first notice this the day after a ski day when heading downstairs in the morning.

Morning Stiffness

You should not feel like you need to lubricate your joints the way you would your bike gears when starting the day.

If your knee feels stiff in the morning but loosens up once you start moving, it often means there is some inflammation inside the joint.

Inflammation is part of the body’s healing response, but when it lingers it can slow recovery between ski days.

If you stack multiple ski days together, this stiffness can become more noticeable, especially if you have had previous knee injuries.

Knees That Do Not Feel Trustworthy

Sometimes pain is not the first sign that something is wrong.

Instead the knee simply does not feel as reliable as it should. Maybe you have a few whoopsies on uneven terrain. Maybe your knee gives way slightly or you hesitate entering a turn.

Ligaments act as the stabilizing tethers of the knee. Even a small stretch without a full tear can reduce stability in the joint.

Loss of confidence in a knee is often a sign that something needs attention.

Clicking or Catching in the Knee

Does your knee make an audible sound or does it feel like something is moving inside the joint?

Occasional clicking without pain can be normal. But when the knee starts catching or locking along with discomfort, it may indicate irritation in the meniscus.

The meniscus acts like a shock absorber inside the knee, helping distribute load across the joint. In the past it was common to surgically remove the meniscus after an injury. We now know that preserving as much of the meniscus as possible is important because it plays a key role in protecting the cartilage and absorbing impact.

You may notice clicking when squatting deeply, or moving through deeper turns.

It does not necessarily mean there is a major injury, but it may be a signal that the knee needs some recovery before the problem progresses.

Listen to the Signals

The good news is that these signals do not necessarily mean your ski days are over. More often they are simply your body asking for a little support. Taking a few recovery days, addressing strength and mobility, and allowing irritated tissues time to settle can prevent a small problem from becoming a much larger one. In my clinic I often see skiers who wish they had paid attention to these early warning signs before a minor irritation turned into a meniscus tear or ligament injury.

Skiers’ knees are remarkably resilient joints, but they do send messages. The skiers who stay active and keep skiing well into later life are usually the ones who learn to listen.

If you want to learn more about protecting your joints and understanding the early signs of arthritis,

you can download MY FREE ARTHRITIS GUIDBOOK.

It explains what arthritis actually means, the treatment options available, and what to avoid if you want to stay active and keep skiing for years to come.