Skiing Injury Prevention: Staying Safe on the Slopes
Skiing is an exhilarating winter activity that allows you to experience stunning snowy vistas and mountain landscapes. However, it also comes with inherent risks and dangers.
This article provides tips on how to prevent injuries while skiing, how to recognize them, common injuries to watch out for, and possible treatments. Follow these guidelines to ski safely this season.
Injury Prevention Tips
Get in shape before ski season: Focus on leg strengthening exercises, flexibility training, and cardiovascular endurance. Being physically prepared can significantly lower your injury risk.
Warm up properly: Always warm up your muscles before skiing to avoid strains or sprains. Do light cardio and dynamic stretches to get the blood flowing.
Stay hydrated: Drink plenty of water or a low-sugar electrolyte because even mild dehydration can negatively impact your physical abilities and lead to fatigue.
Use proper gear: Wear a helmet, goggles, well-fitted boots and bindings adjusted for your skill level. Quality gear enhances performance and prevents injuries.
Every year, around 600,000 people suffer from skiing-related injuries in the United States alone. The overall injury rate for skiing is 2-3 injuries per 1,000 skier days, while snowboarders have a 30% higher injury rate than skiers.
Recognizing Injuries
Be alert for common signs of injury like pain, swelling, inability to bear weight, or deformity. Other symptoms can include a popping sound at the time of injury followed by immediate pain and swelling.
Common Skiing Injuries
Knee injuries: The ACL and MCL knee ligaments are vulnerable to tears from twisting falls and sudden changes in direction. Knee injuries account for 37.7% of all ski accidents, with up to 20% of these involving head trauma or concussion.
Shoulder dislocations or fractures: Falling onto an outstretched arm can lead to shoulder injuries.
Head trauma: Wearing a helmet is vital for preventing concussions or more serious head injuries.
Wrist and thumb sprains: Falling onto an outstretched hand often causes fractures or sprains to the wrist and thumb. Distal radius fractures are common in snowboarding. You may also experience “skier's thumb,” which is a tear of the ulnar collateral ligament.
Treatment and Recovery
The RICE method (Rest, Ice, Compression, Elevation) is effective for minor injuries to reduce swelling and pain. However, more serious ligament tears or fractures may require surgery and rehabilitation for full recovery. Seek prompt medical attention for any severe skiing injuries.
Ski Safely
Choose trails or runs suited to your ability level.
Follow all resort safety rules.
Listen to your body and stop when fatigued. A good rule of thumb is when you tell yourself “just one more run,” check in with yourself and consider a trip to the lodge instead of the lift. Poor decision-making when tired can lead to accidents.
At Urgently Ortho, your safety and well-being are our top priorities. By following these tips, you can reduce your risk of injury and enjoy the slopes safely. Remember, if you do suffer an injury, it's crucial to seek professional medical advice promptly to ensure the best possible outcome. Stay safe and enjoy the slopes!