Patrouille des Glaciers: The 5 Most Common Injuries and How to Prevent Them
- alessandramalfa1
- Mar 1
- 3 min read
The Patrouille des Glaciers is one of the most demanding ski mountaineering races in the world. Covering distances of up to 57 kilometres and climbing nearly 4,000 metres in altitude, it pushes even the most experienced athletes to their absolute limits. Whether you're a seasoned competitor or tackling this legendary race for the first time, the risk of injury is real and often underestimated.
As a physiotherapist working in Zermatt, I see many injuries in preparation of this race.
The good news? Most of them are preventable.
Here are the five most common injuries in ski mountaineering and what you can do to prevent them to ruin your race day.
1. Knee Overload and Patellofemoral Syndrome
The knee is the joint that has high demand loads in ski mountaineering, especially during long descents. Patellofemoral syndrome , characterized from a pain around or behind the kneecap, is extremely common and typically develops from repetitive strain combined with poor movement mechanics or muscle imbalances.
How to prevent it:
Strengthen your quadriceps, glutes, and hip stabilisers: these muscles protect the knee joint under load.
Train on varied terrain, including steep descents, on piste and off piste, to prepare your knees for race-specific demands.
A physiotherapy assessment can identify individual movement patterns that put unnecessary stress on your knees.
2. Achilles Tendinopathy
The Achilles tendon is under constant strain during the uphill sections of a ski mountaineering race. A limited ankle movement , too tight ski boots and prolonged climbing can cause irritation and degeneration of the tendon, especially in athletes who increase their training load too quickly in the final weeks before the race.
How to prevent it:
Include progressive eccentric calf loading exercises in your routine as these are the gold standard for Achilles health.
Avoid sudden spikes in training volume or intensity in the last 3–4 weeks before the race.
Ensure your ski boot fit is correct: this can dramatically reduce Achilles stress.
3. Lower Back Pain
Long hours in a forward-flexed posture during skinning puts strain on the lumbar spine. Many athletes arrive at the start line already carrying chronic lower back tension that can flare up during the longer effort of the race day.
How to prevent it:
Work on spinal mobility and core stability, a mobile and stable spine is a resilient spine.
Include specific exercises to mobilise the thoracic spine and hips, which directly relieve load on the lower back.
Address existing pain before the race. Racing through lower back discomfort rarely ends well.
4. Hip Flexor Strain
The hip flexors, particularly the psoas muscle, are among the most heavily recruited muscles in ski mountaineering. Sustained high-intensity skinning causes them to fatigue and, in many athletes, to become progressively overloaded and strained.
How to prevent it:
Stretch and mobilise the hip flexors regularly, especially after long training sessions.
Balance hip flexor training with glute strengthening to reduce compensatory load.
Don't ignore tightness in the groin or front of the hip, it's an early warning sign.
5. Upper quadrant Injuries
Poles are your engine on the uphills. But repetitive pole planting over many hours can create overuse injuries in the shoulder (rotator cuff) and wrist, particularly when technique breaks down under fatigue.
How to prevent it:
Strengthen the rotator cuff and scapular stabilisers, especially if you have a history of shoulder discomfort.
Work on upper body endurance so that technique holds up late in the race when fatigue is highest.
Check your pole length and strap use as improper setup is one of the most overlooked causes of wrist strain.
Make sure you have enough thoracic extension, as it allows your shoulder to move more efficiently. Get on The Optineck Balance Wedge to correct trunk imbalances and restore an happy and functional Upper Quadrant.
Physiotherapy treatment on the Optineck Balance Wedge
Ready to race with a body that's truly prepared?
What are my offer to support you in getting RACE READY:
Pre-race physiotherapy sessions specifically designed for Patrouille des Glaciers athletes. In a focused one-to-one session, we will assess your individual movement patterns and vulnerability areas, address any existing pain or tension, work on mobilizing key structures for the race, and help regulate your nervous system so you start calm, grounded, and ready.
Sessions are available with appointment, at MORE- Motion and Rest Schluhmattstrasse 41, 3920 Zermatt.
Ski Fit training classes: a mix of strength and conditioning, balance and core training with a fun team spirit vibe. The class is available at PFA Aufdenblatten, Vispastrasse 6, 3920 Zermatt.
Inscription here: https://www.sportsnow.ch/go/pfa-aufdenblatten-gmbh/classes?locale=it
Restorative therapeutic exercise class with the Optineck Balance Wedge.
Class is available at Yoga Zermatt, Haus Breithorn, Unterer Mattenweg 17, 3920 Zermatt.
Inscription here: www.sportsnow.ch/go/more-motion-and-rest
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