5 Most Common Ski Injuries and How to Prevent Them

You love the rush of downhill skiing or the beauty of cross-country skiing. However, skiing comes with risks. Skiing is classified as an extreme sport, increasing the risk of musculoskeletal injuries. Our board-certified orthopedic surgeons at Alpine Orthopedics and Sports Medicine treat many ski injuries using the latest advances in sports medicine. 

Most common ski injuries

The following are the five most common types of ski injuries. 

1. Knee Injuries

Knee injuries are the most common musculoskeletal injury for skiers. That’s not difficult to understand when you consider your speed and angle of descent when skiing down a mountain. You’re putting extreme pressure on your knees and thighs as you constantly shift your weight while making numerous turns. It’s easy to twist a ligament beyond its capacity. 

The most common knee injuries are anterior cruciate ligament (ACL), medial collateral ligament (MCL), and meniscus tears. Your meniscus is the cartilage in your knee that serves as a cushion between your thigh and shin bones. 

If you haven’t completely torn your ligament or meniscus, it’s possible to recuperate using the RICE method. If you have a significant tear, you’ll likely need surgery. 

2. Shoulder Injuries 

You may ski well, but others on the mountain may not. Inexperienced skiers may collide with you. It’s also easy to take a big fall on moguls. 

Falls and collisions with other skiers can result in shoulder dislocations, rotator cuff injuries, or fractures. We can put a dislocated shoulder back in place, but you want to avoid this injury because one dislocation increases the risk of another.  

3. Wrist injuries

If you fall on your hand, you could sustain a wrist fracture, sprain, or strain, especially if your hand gets trapped awkwardly under your pole. Older skiers are at increased risk because bones may be more brittle. 

4. Thumb Injuries

If you fall while holding your ski pole, you could sustain an injury to the ulnar collateral ligament in your thumb. This injury is called a “skier’s thumb.” You’ll need to wear a splint or brace to protect your thumb during recovery. Severe cases may require surgery.  

5. Head Injuries

Have you heard of the singer Cher? Her husband, Sonny Bono, died after he hit a tree while skiing, and he wasn’t wearing a helmet. You can hit your head when falling forward or backward on the slopes, resulting in a concussion or other traumatic head injury. 

Preventing ski injuries 

You need to be in good physical condition to ski. The following are key tips to help prevent ski injuries that keep you off the slopes. 

Ensure fitness for the slopes before skiing 

Skiing places demands on your body. Ensure you engage in proper body conditioning months before you ski. Perform exercises that strengthen your quads, glutes, hamstrings, and hips. 

Work on balance, which helps prevent falls. Build endurance with cardio activity. 

Warm up right before getting on the slopes to prepare your muscles for vigorous activity. 

Dress appropriately 

When you’re cold, your muscles can stiffen up. Wear insulated layers. Make sure your ski pants aren’t so tight that they interfere with your circulation. 

Check and use protective equipment

Always wear a helmet when skiing to protect yourself against a traumatic brain injury that would alter your life. Consider wrist guards and gloves to protect your wrists in case of a fall. If you’ve had previous knee injuries, wear a brace. 

In addition, always have your bindings checked. They should be adjusted, tested, and set for your height, weight, and skiing ability at a shop that adheres to professional ski standards. 

Stop skiing when you’re tired 

Many ski injuries happen when you’re fatigued. Forgo going for a last run when your legs feel weak. Listen to your body, and stop when you’re tired. 

Call Alpine Orthopedics and Sports Medicine or request an appointment through our online portal today for all your orthopedic needs.