Ski Injuries: Identifying and preventing common issues

Ski injuries plague thousands of winter sport enthusiasts every year. Whether you are a first timer or a seasoned veteran, a ski injury can put a major damper on your winter break plans.

Skis injuries range in severity depending on a variety of factors. Injuries to the knee, ankle, shoulder and arm are very common. No matter what your level of experience, it is important to be informed on injury prevention before you hit the slopes this season.

Common Types of Ski Injuries

Foot and Ankle

• Lateral ankle ligament sprain
• Ankle fracture
• Fifth metatarsal fracture
• Frostbite

Knee

• Meniscus injuries
• ACL and PCL tear or strains (anterior cruciate ligament and posterior cruciate ligament)
• Medial collateral ligament injury

Hand and arm

• Wrist sprain
• Wrist tendonitis
• Skier’s thumb
• Finger fractures
• Wrist fracture
• Frostbite

Shoulder and elbow

• Shoulder dislocation
• Shoulder separation
• Rotator cuff tear
• Shoulder fracture
• Elbow fracture

Neck and Back

• Neck strain
• Whiplash
• Herniated disk
• Muscle strains of the back

Prevention of ski injuries can mean the difference between a great vacation and months of painful recovery. Weeks before you hit the slopes, it is important to make sure you are in good shape. Plan ahead with skiing conditioning exercises such as squats, agility drills and hill or stair running. Building up endurance is key for minimizing injuries that happen when your body is fatigued.

In addition to building strength and stamina, focus on building your core strength and flexibility. Improving your balance and posture will give you a good foundation for proper form on the slopes. Increasing flexibility will help your body respond well to the rigorous demands of skiing.

Another key to preventing injury is to take it slow. Even if you are trying to pack a lot of fun into just a few short days, do not overdo it. Plan a shorter day of skiing on your first day so you do not fatigue too quickly. If you do too much at first, you will be more sore and tight for the rest of your skiing days.

If you do get injured while skiing, be sure to allow your body a chance to heal before hitting the slopes again. What might start as a minor injury can quickly escalate if you try to push through the pain with further activity. Be sure to consult an orthopaedic surgeon if you do sustain a ski injury this winter.