Why Skiers Get Outer Knee Pain and How the Fibula Head Plays a Role
Ski season is here in Colorado and it is one of the most common times of year for people to start feeling knee pain, especially on the outside of the knee. Whether you are a brand new skier or someone who goes hard on the mountain, the way your lower leg moves can make a big difference in how your knees feel during turns, landings, and long days on the slopes.
One of the most overlooked sources of outer knee discomfort is a small joint many people never think about: the fibula head. Even though it is a small structure, it has an important job in helping your knee handle rotation and pressure.
What is the fibula head and why does it matter?
Your lower leg has two bones: the tibia, which is the larger one in the center, and the fibula, which is the smaller bone on the outside. The top of the fibula is called the fibula head. Even though it is not part of the main hinge of the knee, it helps guide and support the rotational movement that happens every time you turn your skis or shift your weight.
The fibula head should glide and rotate slightly with the tibia. This small motion helps your knee adapt to the changing forces that happen during skiing. When the fibula head becomes restricted or fixated, the knee loses some of this natural adaptability, which can create:
Outer knee pain
A pulling or sharp sensation during turns
Tension that shows up early in the season
Fatigue around the lateral knee after longer runs
Even small restrictions here can cause symptoms to show up quickly once you are back on the mountain.
Why skiers feel this type of pain
Skiing requires a combination of strength, stability, and subtle joint motion. When the fibula head stops moving well, the knee cannot rotate the way it needs to during turns. This can make even simple movements feel uncomfortable.
Fibula head restrictions are especially common in skiers who:
Make aggressive or quick turns
Have older ankle or knee injuries
Have stiff hips or limited ankle mobility
Ski in deep snow or challenging terrain
Spend long days on the mountain without recovery
If one area is restricted, the rest of the leg starts compensating, which adds extra stress to the knee.
Other reasons skiers feel outer knee pain
It is important to point out that outer knee pain is not always coming from the fibula head. Skiers also commonly experience:
Tight or irritated IT bands
Ankle mobility restrictions
Hip weakness or stiffness
Overuse early in the season
Imbalances from previous injuries
Binding or boot setup creating uneven loading
This is why a whole-body perspective matters. Your knee never works alone. It relies on your ankle, hip, pelvis, and even core rotation to move smoothly and handle the demands of skiing.
How chiropractic care can help
At Champagne Chiropractic, I start by looking at how all the joints in your lower body work together. That includes:
Ankle mobility
Tibia and fibula movement
Knee tracking
Hip rotation
Foot stability
Balance between both legs
If the fibula head is restricted, a gentle and specific adjustment can restore its natural motion. Most people feel relief quickly because the knee starts moving the way it is designed to.
Throughout care, I also use posture and movement screening software to track progress. We measure how your joints are functioning, how you are loading your lower body, and how things change as you move through care. This gives us visual and tangible results over time.
When to get checked
If you are starting to feel knee discomfort early in ski season, or if you want to prevent issues before they show up, a lower body assessment can help you stay strong and confident on the mountain.
The way your body moves matters, especially in a sport as dynamic as skiing. Addressing small restrictions now can make a big difference in how you perform and how you feel all winter.
If you are ready to ski with less tension and more control, I am here to help.
