Skiing is a high-risk sport, and any athlete—experienced or novice—should be wary when descending the snowy slopes. As a higher-risk sport, however popular it may be, it is essential to acknowledge the potential for danger and severe physical injuries. However, there is no need to avoid skiing entirely; education and cautious behaviour can help you mitigate the risks and condition your body to prevent some of the most common pitfalls.
In this article, we will outline common ski injuries, their effects on the body, and how to avoid them through conditioning and safety.
ACL sprain, tearing, or rupturing
The ACL, otherwise known as the anterior cruciate ligament, is one of the human body’s most fragile and sensitive areas. It is one of the most common injury areas for athletes of all types. This trend is also applicable to skiing, where ACL spraining, tearing, or rupturing is the most commonly reported injury within the sport, as it accounts for 15-21% of reported ski injuries.
These knee injuries are especially common in snow sports because most of the pressure is placed on one’s knees and legs in order to control the body while treading downhill. This immense pressure makes knee sprains more likely to occur. If you make a wrong turn or happen to catch your ski on an edge while navigating, it is incredibly easy to injure or tear your ACL if the binding of your ski boot fails to release upon impact. In that scenario, immense pressure is placed on the tip of the ski, forcing one’s knee to twist in the process.
However, these accidents can be avoided. Always remain aware of your surroundings and the technique you are utilizing while skiing. If you are properly stretched and aware of your body and use high quality ski equipment, the risk for this type of injury is reduced. Consider exercises like lunges, hamstring leans, squats, and more to condition the body and strengthen the surrounding areas to reduce the likelihood of injury.
Wrist fractures and finger sprains
Another common ski accident injury is the fracturing of the wrists and thumbs. When one trips or collides with something or someone, the instinct is to brace yourself for impact and stick out your hands for landing. In a ski setting, this leads to severe injuries to the hands and wrists. This part of the body is often the first to absorb the majority of the impact of the fall.
Among these wrist and thumb fractures is what is commonly dubbed “skier’s thumb,” also known as a thumb sprain or dislocation. If you do lose your balance when skiing, it is essential to allow yourself to fall. The damage will be far less severe than if you try to catch yourself with your hands. Although not fool proof, some basic wrist stretches and resistance band exercises can help reduce wrist injuries in general.
For information on how to respond if someone falls and potentially injures themselves, see our guide on how to apply first aid to fall victims.
Head, face, and neck injuries
Skiing also poses a severe risk to the head, face, and neck, and whiplash and concussions are the most common. The easiest way to prevent concussions or whiplash is to always wear a helmet while partaking in the sport. It is important to brace yourself for potential impact, even if you are a skilled skier with years of experience. An accident can happen to a person of any skill level and being equipped with the proper gear is of utmost importance to ensure your safety.
How can you prevent ski injuries?
Being well-prepared is the easiest way to avoid an injury on the slope when it comes to skiing. Through physical fitness and proper equipment, you can significantly reduce the likelihood of injury while out on the slopes. Here are a few suggestions for how you can prevent injuries and prepare yourself safely:
- Only ski to your ability — do not ski on challenging slopes as a beginner with fewer skills.
- Warm up before you hit the slopes. With well-stretched muscles and limbs, your body will be better suited and prepared for the movement required to have a fun and safe time. Consider focusing on hamstring stretches, hip rotations, side bends, and more to capture the muscle areas you will engage while skiing.
- Similarly, focus on your all-around physical fitness. Skiing is a tiresome, challenging sport, one that requires strength, focus, and stamina for success. Maintaining a fair level of physical fitness is recommended before trying out a sport as technical and difficult as skiing.
- Take ski lessons. If you are at the beginner level or out of practice, brushing up on your knowledge and skills with a few ski lessons is likely the best route. Classes will boost your confidence and technique, so you know how to fall correctly on the slope to avoid injuries such as concussions, fractures, and more.
- Use the proper protective equipment. Should you be renting ski equipment instead of purchasing your own, please ensure that your boots fit correctly and that your skis and ski poles are high quality and the proper length for your body. If you are using your own equipment, be sure to keep your equipment well-maintained.
- Finally, do not veer off the path laid out for skiers to follow. Stick with a partner, and wherever possible, stay within areas of the mountain or slope that are marked as safe — venturing off the path could lead you into dangerous terrain.
We’re here if you need us
As an orthopedic care clinic dedicated to our patients, we focus on keeping you healthy and preventing injuries. In case you are struggling with injuries or looking to try new sports and need stretches and activities to help get you prepared, remember that Orthopedic clinic Singapore is just a single click away. Say goodbye to suffering and give us a call or make an appointment right away.
