Are you planning an exciting ski trip to Japan, Korea, or another winter destination? Whether it’s your first time hitting the slopes or you’re a seasoned skier or snowboarder, understanding the most common injuries and how to prevent them is essential. Proper preparation can help ensure a pain-free and enjoyable experience on the snow.
Common Skiing and Snowboarding Injuries
Although skiing and snowboarding have different techniques and skill sets, they share common injury risks, especially when falls occur. Most injuries involve the hands, knees, shoulders, and head. Here are some of the most frequent ones:
Anterior and Posterior Cruciate Ligament (ACL/PCL) Injuries:
ACL and PCL injuries typically occur when the knee is subjected to sudden twisting movements or high-impact falls. These ligaments are key stabilizers of the knee joint, preventing excessive forward or backward movement of the tibia (shinbone) in relation to the femur (thighbone). A fall, awkward landing, or sharp turn can strain or tear these ligaments, often causing pain, swelling, and instability in the knee.
Skier’s Thumb:
Skier’s thumb is a common injury resulting from a fall while gripping the ski pole. The force of the fall can overstretch or tear the ulnar collateral ligament (UCL) in the thumb, which helps stabilize the joint at the base of the thumb. This can lead to pain, swelling, and a reduced ability to grasp objects, making it difficult to hold ski poles or perform daily tasks.
Wrist Injuries:
Wrist injuries are prevalent among snowboarders, as the instinctive reaction to break a fall is to extend the hands. This places immense strain on the wrist, potentially causing sprains, fractures, or even dislocations. The wrist is a complex joint made up of bones, ligaments, and tendons, and the force from a fall can disrupt these structures, leading to both short-term pain and long-term instability if not treated properly.
Rotator Cuff Strains/Tears & Shoulder Dislocations:
The rotator cuff is responsible for stabilizing the shoulder joint, allowing for a wide range of movement. When falling on an outstretched arm or experiencing direct impact to the shoulder, the muscles and tendons of the rotator cuff may tear or become strained. This can lead to intense pain, weakness, and limited shoulder mobility. In severe cases, a shoulder dislocation may occur, causing the humeral head (ball) to pop out of the shoulder socket.
Spinal Injuries & Herniated Discs:
Spinal injuries, including herniated discs, are often the result of falls, high-speed collisions, or improper landings. The spine is made up of vertebrae separated by discs that act as shock absorbers. A forceful impact can cause the discs to bulge or rupture, putting pressure on nearby nerves and leading to pain, numbness, or weakness. Such injuries are particularly concerning as they can affect movement and sensation throughout the body.
Head Injuries & Concussions:
Head injuries, including concussions, are serious risks associated with skiing and snowboarding. A fall or collision can cause the brain to jolt inside the skull, leading to temporary brain dysfunction. Symptoms of a concussion include confusion, dizziness, headaches, and even loss of consciousness. Helmets are essential in reducing the severity of head injuries, but the force of impact can still lead to significant neurological issues.
Each of these injuries is caused by a combination of external force (such as a fall or collision) and internal factors, like the body’s positioning, muscle strength, and protective mechanisms. By understanding the mechanisms of injury, you can better prevent and manage these risks.
What Causes Snowboarding & Skiing Injuries?
Understanding the common causes of injuries can help you stay proactive in preventing them:
- Fatigue: When tired, you lose control of your technique, increasing the risk of accidents.
- Improper Equipment: Poorly fitted or unsuitable gear can make you more prone to falls and injuries.
- Dehydration & Poor Nutrition: Staying hydrated and fueled is crucial for maintaining focus and energy levels.
- Exceeding Your Skill Level: Attempting slopes beyond your ability can lead to dangerous situations.
- Lack of Awareness: Not paying attention to your surroundings, including other skiers, snowboarders, and terrain hazards, increases injury risks.
How to Prevent Skiing & Snowboarding Injuries
Follow these essential tips to stay safe and minimize injury risk while making the most of your winter adventure:
✅ Take Lessons: If you’re a beginner, enroll in personal or group lessons to learn proper techniques and safety measures. Start with easier slopes before progressing to advanced runs.
✅ Learn How to Fall Safely: Falling is inevitable for beginners. Learn how to land safely to reduce the risk of serious injuries. Avoid extending your hands to break a fall—this can lead to wrist fractures.
✅ Warm Up & Cool Down: Just like any sport, warming up and stretching your muscles before hitting the slopes can prevent stiffness and injuries. Don’t forget to cool down afterward!
✅ Stay Aware of Your Surroundings: Always keep an eye out for other skiers, snowboarders, obstacles, and sudden terrain changes like trees, rocks, and icy patches.
✅ Wear Proper Gear:
- Ensure your equipment is the correct size and adjusted to your ability level.
- Wear appropriate clothing, including layered insulation, waterproof outerwear, and protective accessories like goggles and gloves.
- Apply sunscreen and wear UV-protective sunglasses or goggles to protect against sun exposure and glare from the snow.
✅ Check Your Gear Before Use: Have your equipment professionally fitted and inspected before heading out to ensure it’s in good condition.
✅ Use Protective Gear: Wrist guards, knee pads, tailbone protectors, and helmets significantly reduce injury risk.
✅ Know Your Limits: Avoid pushing yourself beyond your skill level. If you’re tired, take a break to prevent accidents caused by fatigue.
When to Seek Professional Help
If you experience persistent pain, swelling, or suspect an injury after skiing or snowboarding, don’t ignore it! Early treatment helps prevent minor issues from becoming chronic conditions. Seeking professional help from a doctor or a physiotherapy clinic can ensure proper recovery and long-term injury prevention.
At Mobilize Physio, our experienced physiotherapists specialize in sports injury rehabilitation, providing expert treatment and recovery strategies to help you stay active and pain-free. Whether you need pain relief, rehabilitation, or injury prevention advice, professional care is key to getting back on the slopes safely. Stay safe and enjoy your winter adventure!