A Physiotherapist’s Guide to Avoiding Common Ski Injuries

A Physiotherapist’s Guide to Avoiding Common Ski Injuries

By Nordic Balance

As the crisp air signals the arrival of winter, the mountains call out to skiing and snowboarding enthusiasts. The thrill of gliding down snowy slopes is unmatched, but it’s accompanied by the risk of injuries that can dampen the spirit of the season. I’m Kaylee, a physiotherapist at Nordic Balance, and I’m here to guide you through a safer, more enjoyable ski experience.


By understanding the risks and preparing adequately, you can transform your skiing adventure into a fulfilling and injury-free journey. Continue reading for a physiotherapist’s guide to avoiding common Ski injuries.


The Thrill and the Risk: Understanding Skiing and Snowboarding


Skiing and snowboarding are not just sports; they are experiences that test our physical limits and mental resilience. However, the exhilaration comes with its share of risks.

The sudden twists, turns, and jumps are inherent in snow sports and subject our bodies to unusual stresses and strains. For most enthusiasts who ski or snowboard only a few weeks each year, these activities present a stark contrast to their daily physical routines.


Understanding & Avoiding Common Ski Injuries


And so, skiing, though exhilarating, can be demanding on the body. The most frequent injuries in skiing and snowboarding include knee ligament tears, shoulder dislocations, and wrist sprains. These injuries often result from the sport’s dynamic nature, where quick, unpredictable movements are common.


Knee injuries, such as ACL/MCL ruptures and Meniscal tears, are particularly prevalent, accounting for a significant portion of snow-related injuries.


So let’s try to avoid them!


Preventing Ski Injuries


Fitness First


A fit skier is a happy skier. Focus on exercises that enhance your leg strength, core stability, and balance. Simple routines like squats, planks, and balance exercises can be game-changers.


Consider engaging in a supervised strength and conditioning program with one of our PTs or Pilates instructors. The better your balance and coordination and the stronger your muscles are, the more protected your knee and shoulder joints and ligaments will be. aka decreased risk of injury!


Equipment Check


Ensure your ski gear fits well. Ill-fitting boots or improperly adjusted bindings increase injury risk. If unsure, a quick visit to a ski shop for a professional fitting can be a lifesaver.


Warm-Up Rituals


Cold muscles are injury-prone. Develop a quick, effective warm-up routine that you can do even on the busiest ski days. Think dynamic stretches that mimic skiing movements.


Ski Smart


Know your limits.


It’s tempting to follow friends down that black diamond run, but sticking to slopes that match your skill level is key to staying safe.


Beginners, listen up! Ski lessons from your family and friends are not the same as ski lessons from a professional.

Learn about the different slopes, how to manoeuvre, how to fall safely to prevent an injury, and how to use the lifts correctly.


Rest and Hydrate

Skiing is intense. Regular breaks and staying hydrated help maintain energy and focus, reducing the risk of fatigue-related injuries.


Dealing with Ski Injuries


Immediate Care: If you get injured, seek medical advice promptly. Sometimes, what seems minor can be more serious.


Self-Help Tools: Pack a small first aid kit with essentials like a foam roller, heat packs, and a basic medical kit. They can be lifesavers for minor aches and pains.


Stretch and Relax: After a day on the slopes, dedicate time to stretch. Focus on your lower back, thighs, and calves. It helps in muscle recovery and prepares you for the next day.


Post-Ski Trip Care


Once you’re back, take time to recover. If you’re feeling any persistent discomfort or just want to ensure you’re in top shape, consider a physiotherapy session. It’s not just about injury treatment; it’s about maintaining your body’s best condition for all your adventures.


Skiing is more than a sport; it’s a passion that brings us closer to nature and challenges our limits. By preparing your body, respecting your limits, and caring for yourself, you can enjoy the ski season to its fullest.


Your Partners in Injury Prevention and Recovery


At Nordic Balance, we’re more than just a team of health professionals; we’re your partners in ensuring a safe and enjoyable skiing experience.


From comprehensive strength training programs to detailed physiotherapy assessments, we offer a range of services tailored to your needs. Our expert sports massages provide the perfect relief for post-ski muscle tension, while our custom ski orthotics are designed to enhance your comfort and performance on the slopes.


Whether you’re looking to prevent injuries, recover from an existing condition, or simply want to ensure you’re in top form for your skiing adventures, our team is here to support you every step.


Contact us to discuss your requirements, and let us help you make the most of your time in the mountains.

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