Common Ski/Snowboarding Injuries & Tips to Avoid Them
Garrett Fischer DPT, Cert. DN
Skiing and Snowboarding is a popular winter pastime for many of us who live in North Idaho. As with most sports, they both come with the potential for injury. Following some simple guidelines can decrease your chance for injury, leading to a much more enjoyable and safe winter ski season!
If you sustain an injury while skiing and snowboarding, there is a high likelihood that it involves your knee. Knee injuries are the most common, and make up 30% of all skiing/snowboarding injuries. They are closely followed by shoulder, wrist, and closed head injuries (i.e. concussions). Knee injuries are also more common among beginning and intermediate skiers than advanced and elite level skiers.
Although the majority of skiers and snowboards try to stay safe, unexpected injuries still occur with improper preparation, varied snow conditions or poor judgment. There are some practical steps you can take to decrease your risk of getting hurt this season:
Get In-Shape: Pre-season training should focus on overall body fitness, balance, coordination and agility, combined with a careful warm-up before venturing back on the slopes. A good program should include both cardiovascular and strength training. Many of these injuries can be avoided with the proper strengthening in key muscle groups of your legs, hips, and core.
Select quality equipment: Improperly fitted or misadjusted gear can cause injury. Seek out expert advice when purchasing and fitting boots, bindings and skis. Dress in layers and make sure outerwear is functional ie; made of fabric that is not only water repellent, but slide-resistant. Wearing a helmet significantly reduces your risk of head injury.
Improve your technique: Learning proper technique whether skiing or snowboarding will improve your body mechanics and lead to less injury risk. Injuries are most common in beginner and intermediate level skiers/snowboarders. Taking ski/snowboard lessons will help speed up that process.
Warm-Up: Research studies have shown that cold muscles are more prone to injury. Warm up with jumping jacks, running or walking in place for 3 to 5 minutes. Take a couple of slow and easy runs to complete your warm up.
Hydrate/Rest: Even mild levels of dehydration can affect physical ability and endurance. Drink plenty of water before, during, and after skiing. We also tend to make mistakes and use improper form when fatigued, so make sure to take rest breaks throughout the day. Take time to acclimate to changes in altitude if you are travelling from a different area.
Know your Safety Rules: Understand and abide by all rules of the ski resort. Know general safety rules of skiing, such as how to safely stop, merge, and yield to other skiers/snowboarders. Stay on marked trails and avoid potential avalanche areas.
Be Aware: Watch out for rocks and patches of ice on ski trails. Make adjustments for icy conditions, deep snow, powder, and wet snow. Pay attention to warnings about upcoming storms and severe drops in temperature. Make good decisions about the areas you intend to ride based on your ability level and the snow conditions that day.
This article was intended to provide general information only and are not a substitute for your own good judgement or consultation with a physical therapist.