Introduction
While skiing is an exhilarating winter sport, it’s crucial to be aware of potential injuries and take preventive measures. It’s a few days into January and I’ve already had a handful in clinic with skiing injuries. In this blog, we’ll explore the top 6 most common skiing injuries and provide valuable tips on how to sidestep them, ensuring a safe and enjoyable time on the slopes.
1. Knee Injuries
Knee injuries – tears and sprains, particularly Anterior Cruciate Ligament(ACL) or medial collateral ligament (MCL) injuries are all too common. Accounting for 30-40% of all ski injuries. knee injuries are the ones I see most in clinic. Often such injuries are fatigue or fitness-related and occur with turning, stopping and falling. Strengthening leg muscles through targeted exercises, especially the glutes, hamstrings and calves can help to balance the increased stresses that go through the front of the leg. Maintaining proper form, and ensuring you have good biomechanics can significantly reduce the risk of these injuries.
2. Upper Limb Fractures
Instinct often makes us stretch out our arms to break a fall, which puts them at risk of fractures and strains. Thumbs in particular are at risk with the added insult of a pole in hand to add to the mix, often causing ligament tears. Drop your poles when you are falling. Also improving overall fitness, core strength, and safe falling skills can help avoid these situations. Wrist fractures alone account for about 15% of skiing injuries. Protecting your wrists during a fall is vital, wrist guards and properly fitted gloves also provide additional support.
3. Shoulder Dislocations
Shoulder injuries including dislocations make up 5-10% of skiing injuries. Shoulder injuries often result from falls or collisions. Focus on developing upper body strength through regular exercises. Additionally, practice techniques to roll out of falls, minimising the impact on your shoulders.
4. Head Injuries
Head injuries can have severe consequences, with an estimated 20-30% of skiing injuries involving the head – making helmets a non-negotiable safety accessory. Invest in a properly fitted helmet designed for skiing to safeguard against potential head injuries during falls or collisions.
5. Back Injuries
Maintaining balance is crucial for preventing back injuries, which account for approximately 5-15% of skiing injuries. Strengthen your core muscles through pilates-based exercises. Focus on proper body alignment and posture while skiing to reduce strain on the back. If the worst happens or you know you have a back that normally niggles and you want to be proactive check out my Pain Free Back Program.
6. Lower leg strains and ruptured
Achilles injuries, tibial fractures and ankle injuries rank commonly on the list of skiers’ ailments, with plantar fascia pain also putting a look in. To avoid this, triple-check your binding settings. Also work to strengthen your foot, ankle, soleus, gastroc and tibialis anterior. If the worst happens then you can easily resolve both Achilles Tendinopathy and Plantar Fascia Pain with my Online Programs.
Be Proactive
I don’t want you to read this and become fearful quite the opposite this is your chance to do something positive so please feel empowered. There is a lot you can do.
The main preventive is your body working equally to support you, most people have weaknesses in certain areas of the body that we are often unaware of. It is these imbalances that increase strain and torsion through our bodies and ultimately increase our risk of injury not only on the slopes.
Once identified you can look to work on these areas and this is where I can help. A full assessment will tell us where your imbalances or weaknesses are we can then tailor a treatment plan to address these. You can do this at home with my Pain Free Body Program.
Conclusion
Safeguarding against common skiing injuries involves a combination of proper equipment, physical conditioning, and adopting safe skiing practices. By staying informed and incorporating these preventive measures, you can enjoy the thrill of skiing while minimising the risk of injuries. Prioritise safety, gear up responsibly and carve your way down the slopes with confidence.
Even with all the preparation in the world sometimes you are just unlucky if this is the case I can help patch you up on your return, I work closely with the local orthopaedic consultants so between us we can get you back up and running. You can also check out this blog for my guide on Acute Injury Management.
Make the most of that precious time on the slopes and enjoy.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
