Snow Sports Injuries

You may well be planning to head off to even colder climates and there’s no doubt about it, snow sports are fun. Whether you’re hurtling down the side of a mountain at 40 mph, or exploring backcountry terrain; snow sports always involve excitement, adventure and exhilaration. But snow sports are much more fun when you’re physically fit.

There is nothing worse than having to limp in early from the slopes because you’re tired or sore (or even worse, injured). Snow sports are major workouts and if you’re not fully prepared physically for your holiday, not only will you be exhausted for most of it, but you’re also at a much higher risk of injury, let’s face it, nobody wants to come home in a plaster cast.

           

Ski/Snowboarding Injuries:

Here are a few statistics for you.  Your age may make you more vulnerable:(Skiing stats are blue, snowboarding are yellow)

So from this we can see you are most at risk if you are aged 18-44 and a snowboarder (skiing injuries in that age group are high too). My guess is that if you’ve got to 45 + as a snowboarder and your injuries haven’t caused you to stop you must be a great snowboarder hence the low injury rates after!!

And how and where do they happen?:

This is no surprise, anecdotally the most injuries I have seen from skiing are knees, and most commonly from a fall. In fact I would say I’ve seen nearly as many injuries from people slipping over on the ice near the restaurants as I have on the slopes. – So be super careful when you’re not skiing too.

Not forgetting the head injuries which can be devastating:

So how to avoid the injuries? 

Experience

Skiers in the low skill category were more likely to be injured compared with highly skilled skiers.  This is common sense but sometimes it needs pointing out.  If you're rusty or a beginner then join the ski school, get some lessons and build on  your skill to prevent injuries.

Time of day:

Most injuries occur in the afternoon, and the contributing factors for that are:

• Fatigue / fitness

• Dehydration

• Lapses in concentration levels

• Heavy lunches

• Alcohol intake

  
  

Be sensible, if you're tired, rest.  If you're not used to the physical activity, maybe just ski in the mornings.  Do not drink alcohol if you're going back out on the slopes.  Take regular breaks, light snacks and drink plenty of water. 

Physically, how can you prepare yourself?

Fitness

You will need a good level of fitness to cope with the length of time skiing or boarding, and also to cope with the physical strength of downhill activity.  Ski resorts tend to be at higher altitude where there is less oxygen, making breathing harder.  Being physically fit can help combat the side effects of high altitude. 

• Get breathless to strengthen your heart, and improve your lung capacity:

  • Walking, running, stair climber, rowing, cycling and swimming

    
    

• Stamina and short burst aerobic training

  • Interval training

  • Aim for two to three, 20-30 minute interval training sessions a week

Strength

• Skiing and snowboarding require a strong abdomen, and powerful legs, and in the case of snowboarding, good upper body strength too

  
  

• The stronger you are, the less likely you are to get tired

  
  

• Fatigue = form deterioration = greater fatigue = increased risk of fall

  
  

• Stronger muscles better support your joints, and absorb the forces from impacts and vibrations, and this can also help prevent injury

Focus on two main strength areas:

1. Quadriceps muscles (front of thigh)

   • both bend and strengthen the knees

   • controlled lengthening - eccentric training is fundamental to snow sports

   • Squats, lunges, deadlifts and plyometric jumps

     
     

2. Core strength (your deep abdominal muscles)

   • Sustain postures for prolonged periods, maintain balance and control

   • Plank exercises (ensuring you're using the correct muscles - ask your physio to check), bridging, using a Swiss ball, mountain climber and Pilates are all excellent exercises to improve core strength

     
     

Balance

• Good balance will ensure better technique and efficiency when on the slopes

  
  

• Help prevent falls and possible injury

  
  

• Yoga and Pilates are two great forms of exercise for developing balance

  
  

Simple balancing home drills include:

Stand on one leg with eyes closed for two minutes twice a day

• Add some small movements, such as little knee bends when brushing your teeth

  
  

• Advance this by standing on something wobbly or uneven (a Bosu ball at the gym or a soft pillow at home)

  
  

• Stand on one leg whilst swinging the other leg around with your eyes closed; or practice picking up small objects off the floor whist balancing on one leg.

  
  

Warm up

• Increases blood flow through your muscles, preparing them to respond to the demands of snow sports, and reducing your risk of injury

  
  

• Stretching helps improve flexibility in your joints and muscles

  
  

• Walking briskly, a jog, swinging your legs doing some walking lunges will help

  
  

• Warm up again following a lunch break or long wait at a ski lift when you're out on the slopes

  
  

Equipment

• Helmets decrease head injury risk and severity by 22-60%

  
  

• Good fitting bindings can protect the lower leg and ankle in skiing. Rented or personal, have them checked by a certified technician

  
  

• Hip pads and wrist guards have been shown to reduce injury rate in snowboarders

Summary

• Experience and education are key

  
  

• Low skill levels are more likely to be injured but don't assume that experience and skill level go hand in hand

  
  

• If you're inexperienced, lack confidence or feel a bit rusty - it's worth taking the time to attend ski/snowboarding school or get some private instruction

  
  

• Take time to re-familiarise yourself with the snow, easing onto the green and blue runs before heading off to anything more challenging

  
  

• A higher proportion of people are injured in the afternoon. Factors include:

  • Fatigue

  • busyness on the slopes

  • heavy lunches

  • alcohol intake

  • changes in snow conditions

    
    

• Take regular breaks through the day or carry snacks to keep your energy levels up

  
  

• Ensure you stay hydrated. Just because it's cold doesn't mean you aren't sweating from physical exertion

  
  

• Dehydration can result in mental and physical fatigue.  Staying hydrated can help combat the effects of high altitude

  
  

• Stay in control at all times

  
  

• People below you have right of way

  
  

• Obey the signs

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• Look before you leap

  
  

• Stop where it's safe (on the side of the piste), and where you can be seen

  
  

• Stay on the scene after an accident

  
  

If you have any underlying injuries that may affect your ability on the slopes it is a sensible idea to get them sorted, and yourself physically fit again before heading off. If you would like any advice, injury treatment or strengthening programs then please don't hesitate to contact us or book an appointment online :

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Hopefully you will have an amazing trip that is injury free and laughter full :-)

We wish you a very healthy and happy season on the slopes.