The time of year is upon us to head off to the slopes and enjoy this great sport, but how do we stay injury free and avoid a trip to A&E?
Common ski injuries
- Knee injuries
The most common injuries are to the knee, due to the twisting motion that can occur during falls or from direct trauma to the knee when skiing. The medial collateral ligament (MCL) and anterior cruciate ligaments (ACL), which run on the inside of the knee and provide stability to the joint, are commonly injured during skiing. - Upper limb injuries
Dislocated shoulders are another common injury resulting from a fall. The ligaments and the joint capsule become stretched during the trauma, which results in the ball of the shoulder joint coming out of the socket. - Fractured collar bones
These are a common upper limb injury due to falling on an outstretched arm. - Thumb injuries
Skiers’ thumb can occur when the ski pole causes the ligament on the inside of the thumb to become stretched or torn.
Ski training and preparation
Improve your general fitness
Injuries are much less likely to take place if your general level of fitness is high. For skiing, improving your strength and stamina can go a long way to preventing injuries. Running, cycling or swimming to build your cardiovascular fitness is a must to build up your tolerance before hitting the slopes.
Build strength
The muscles in the legs aren’t accustomed to the forces placed on them during skiing so many injuries happen at the start of a holiday. Skiers whose muscles aren’t ready for the extra exertion of skiing are unable to control their leg position or withstand changes in force placed on the knees from a minor bump or twist.
Exercises such as sitting against the door in a squat position can help, but a simple 20-minute plyometric (jump training) programme every other day for as little as two weeks before your trip might be more effective.
Warm up – (it’s science)
Doing a 10 minute or more warm up may sound like common sense but there is science behind this. Warming up and stretching means that the muscles are activated and are ready for exertion. The neuromuscular control (brain to legs) keeps the legs steady and able to respond and adapt during skiing. On the day of skiing, always carry out an adequate warm up and cool down. Carrying your skis from the car to the slopes and trudging up to the ski lift can work wonders for warming the muscles.
Set bindings correctly
Your ski binding release (DIN setting) being too tight is a common cause of ACL and MCL injury. This setting allows your boot to come out of the ski when you twist at low speed, where there’s highest risk of injury, and at high speed falls.
If you’re going to fall, learn how to do it right
For most, falling while skiing is inevitable, but you can protect yourself from injury by falling correctly. Don’t panic and splay your arms and legs which leaves you vulnerable to both upper and lower limb injuries. If you know you are going to fall, let it happen. A purposeful fall is safer. Try if possible, to roll with the fall or flop onto your side and skid to a stop.
Other do’s and don’ts on the slopes
Know your limits
Most knee injuries are caused by skiing on slopes above your level of competency. Whilst striving for the black runs is the goal of most skiers, remember that the secret to avoiding injuries is knowing your limits. Sharp, out of control turns can cause havoc with the knees’ anatomy so master the level you’re at before taking on more challenging routes. The same goes for tricky conditions, icy slopes can make even the easiest of pistes more challenging to take it easy when the snow isn’t powder.
Ski off-peak
The busier the slope, the more vulnerable you are to collisions. Enjoy the freedom of quieter slopes for a safer ride.
Avoid alcohol at lunch
It goes without saying that alcohol and skiing make a dodgy cocktail. Alcohol compromises your concentration and reaction speeds, while lowering your inhibitions.
Avoid that ‘one last run’
Leave the slopes on a high, rather than when you’re exhausted, to avoid injury.
Take the lift at the end of the day
Icy, patchy slopes, crowded with tired skiers are a hot bed for injury. Be cool and take the lift.
Seek advice immediately after an injury
Resist the temptation to plough on after an injury. Ski-clinics are well-versed in treating common injuries: heeding their expert advice will help you last the season.
At Synergy Physio we see a lot of injuries sustained whilst skiing and snowboarding. As with any pain or injury, we provide a full initial assessment with a personalised treatment plan. This can include hands-on therapy, targeted exercises, rehabilitation techniques to restore mobility and strength. We focus on pain management, injury prevention, and sport-specific training to ensure a safe return to the slopes.
