Easy Ways to Help Prevent Skiing Injuries

Hitting the slopes is one of the best ways to ring in the winter months and makes for some fun activity when other forms of exercise get sidelined due to snow and ice. However, like with any other sport, the risk of injury is a possibility. You should take extra care when skiing because anytime snow and ice involved the potential of falling increases. Knee and wrist injuries are the most common ones we see during the ski season. Let’s go over those skiing injuries and show you the best ways to prevent them. 

Knee Injuries from Skiing 

Sliding down a slope at a high rate of speed is going to put a lot of pressure on your legs and knees. Beyond that, the nature of the sport and its equipment can put your legs and knees into awkward positions that can lead to injuries. Your ski boot is attached to your ski, so anything your ski accidentally hits is going to create a shockwave that will work its way up your leg. Many injuries are a result of hitting a small rock or tree trunk that can twist your leg in a bad direction. Then there is the issue of falls. Based on the setting you have on your binding, your ski boot is designed to release from your ski during a fall, but this isn’t 100%. Each of these scenarios can cause damage to your bones and knee ligaments. Some of the most common knee injuries in skiing we see are:  

• Anterior cruciate ligament (ACL) injuries 
• Medial collateral ligament (MCL) injuries 
• Sprains and strains 
• Collateral ligament tears 
• Broken bones 

The best way to avoid these injuries is to take extra precautions when going on a skiing trip, even months in advance. Skiing is a vigorous sport that requires you to be in top shape. Prioritize exercises for skiing that strengthen your core and legs. You want to have full control of your body so you can avoid any hazards you come across.  

If you’re not familiar with skiing, or feel like you may need a refresher course, take lessons! It’s very easy to lose control of your speed, and lessons from a qualified instructor will teach you how to properly control yourself on the slopes. 

Finally, skiing should be a fun experience for all. There’s no need to push yourself too hard. Many injuries occur when people try to test their skiing skills on a run that’s beyond their ability. If you’re new to skiing, it’s best to stick to slopes that are light to moderately challenging. Stay off expert runs that may be out of your experience zone. 

Skiing Wrist and Shoulder Injuries 

Falls are very common when skiing, and that can lead to injuries in the hands, arms, or shoulders. How? When people fall, they naturally tend to stop their fall by outstretching their arms. While this is probably better than an injury to the head, it can still lead to many issues. In fact, certain injuries are so common they’re named after the sport. Skier’s Thumb happens when a skier outstretches their arm when falling and lands on the handle of the ski pole. This results in a ligament tear that can cause pain, swelling, and loss of mobility. Other injuries include: 

• Broken wrists 
• Broken arms 
• Dislocated shoulders 
• Shoulder sprains 
• Broken collarbones 
• And more 

One way to limit any damage to your wrists, arms, or shoulders is to learn how to properly fall. Instead of reaching out with your hands to stop your fall, you should fall to your side. Shift your body to your side and aim your skis to the left or right. This will slow your speed and cause you to fall to the side. When hitting the ground, try to ensure as much of your body hits the ground as possible to absorb the most impact and not concentrate the pressure in one area. 

Head Injuries 

Finally, just as falling can cause a number of wrist or arm injuries, it can also cause damage to your head, neck, and face.  

The best way to prevent these types of injuries is to wear proper protective gear. A good-fitting helmet is a must, but these other pieces of gear will help protect other parts or prevent you from falling at all: 

• Skis that are the proper length for your height 
• Properly-fitting ski boots that are snug 
• Ski poles measured for your height 
• Plenty of layers to protect against cold and provide extra impact protection 

If you’re unsure how to size yourself for the right gear, a qualified ski equipment seller can measure you and point you in the right direction. 

If you do happen to incur any knee, wrist, or shoulder injuries on your ski trip, schedule a consultation with one of our experienced physicians. Visit us online or give us a call today at (212-737-3301)!