How to reduce your risk for an injury while skiing

Are you an experienced skier?  

Are you a new skier?  

Skiing is an amazing winter sport that can be enjoyed by all ages.

Skiing is an excellent way to enjoy the winter season with fun and exercise.

BUT

It is very important that we are always properly prepared to ski so that we can avoid an injury.

As physiotherapists and chiropractors we treat injuries from skiing all winter long.  Last week in fact i myself went skiing with some friends and my friend fell while getting out of a ski lift.  She landed on her tailbone.  OUCH !!!!  She also twisted her knee and sprained her thumb that was attached to her ski pole.  It was a triple whammy!!!!  Since  I was with her I was able to assess her injuries and I recommended that she go for an xray to make sure she did not have a fracture to her tailbone.  Then she came to the clinic the next day for treatment of her sprains and strains.  Good news is that she did NOT fracture anything – it was a close call!!

I am writing this blog to share with everyone my evidence based and experience based suggestions of how to stay safe this winter season while you ski.  First, we will describe the most common ski injuries, what you can do to prepare yourself to go skiing and how you can prevent yourself from having an injury from skiing. Read on until the end to watch a video of some skiers doing drills on the slopes. And we even shared our top 5 exercises – you can print out this handout and share with friends and family.

Most COMMON SKI INJURIES:

What makes skiing unique is that it is a sport that requires a combination of balance, coordination and strength.  We can have a lot of fun but we also know that there is a risk for injuries to our head, arms, knees, ankles and low back.

• Ligamentous injuries to the knee : ACL, MCL, and/or LCL account for up to 33% of all skiing injuries 
• Other common injuries that occur during skiing are concussions and whiplash injuries to the neck 
• Shoulder dislocations, sprains, rotator cuff tears – from spreading arms out to break your fall
•  Fractures of the arm and leg
• Thumb injuries actually called “Skier’s thumb” from holding poles on outstretched hand
• Head injuries – concussions or fractures from a fall or impact

HOW TO PREPARE TO SKI

STRENGTH TRAINING IS KEY!!!

In order to be prepared for skiing it is important to ensure that you have your best level of strength and balance and coordination.  If you have ever taken a ski lesson your instructor will show you how to control your movements by using the strength of your hips and knees.  You must be able to react to the changes in the slope as you ski downwards, avoid unexpected obstacles quickly, control the skis from catching on the outside, and control your turns on the uneven snow.  Strong muscles allow you to do all of this while protecting your joints and ligaments and this is how you can prevent injuries.  Core strengthening of your back and abdomen is critical to be able to allow your hips and knees to twist and turn and flex and extend as you navigate down the slope.  

What else can I do to prepare?

• Make sure you are in good physical health – you may want to exercise regularly a few months before you plan to ski
• If you are a novice then sign up for some ski lessons before you hit the slopes and then choose the easier runs and build up to the more difficult ones
• Learn some stretches and cardiovascular warm up exercises (marching, jumping, running) that you will do before you start skiing
• Make sure you know how to get on and off the ski lift – it moves fast and people often lose their balance and cannot safely merge into and out of lines – this is a palace where many injuries occur.

We also want you to share this information with friends and family.
So we created this for you to share with anyone
TOP 5 EXERCISES FOR SKIERS – click HERE to print. 

How can I prevent a ski injury?

Have the right equipment

• Make sure your boots and bindings have been adjusted by a professional (not too loose or not too tight)
• Make sure your skis  match your skill level 
• Make sure you  always wear a helmet that fits properly 
• Wear proper protective things like goggles and ski helmet
• Wear several layers of water and wind resistant clothing for warmth and protection 

Control your environment

• Make sure to follow the ready made trails and avoid going to unmarked areas
• Keep your eyes out for obstacles on the trails like rocks and ice
• If the weather is stormy or turns very cold then make sure you take rest breaks to warm up and choose trails that have good visibility

Be a smart skier

• Take as ki lesson if you are new to the sport or even just to brush up on your skills
• Learn how to fall correctly and safely
• Do not ski alone – ski with a friend
• Make sure you drink before and during your skiing
• Plan your day so you ski the more difficult slopes at the beginning of the day when you have more energy
• When you are feeling tired, take a break!!!!  Many ski injuries occur when people are tired at the end of the day
• If you do get injured call for help immediately and try to keep warm while waiting for help

We believe in evidence based treatments and so here below is a video you can watch to see how these specific drills when done by skiers on the hill helped to increase their strength and balance and even reduced the rate of injury to their ACL injury (by 22%) compared to those who did not perform these same drills.  

Source: Westin M, Harringe ML, Engström B, Alricsson M, Werner S. Prevention of Anterior Cruciate Ligament Injuries in Competitive Adolescent Alpine Skiers. Front Sports Act Living. 2020 Mar 6;2:11. doi: 10.3389/fspor.2020.00011. PMID: 33345006; PMCID: PMC7739649.

HERE IS THE VIDEO

What else can I do if I continue to have pain and limited movement?

Make an appointment with your friendly neighbourhood Physiotherapist and/or Chiropractor in Richmond Hill at 16th Avenue Chiropractic and Physiotherapy.

Call us at 905-709-7147 or email us at info@chirophysio16th.com

• We can help you with pain by using ultrasound/laser/electricity
• We can help by mobilising your joints using manual therapy
• We can help by giving you customised arch support also known as orthotics
• We can help you strengthen and stretch your muscles
• We can help you get back to doing the things you love to do