Common Ski Injuries - Their Causes and How to Prevent Them

Winter holidays often mean snow-covered mountains, exhilarating downhill runs, and memorable moments with friends and family. Skiing is an exciting, enjoyable, and physically demanding sport. One’s lack of preparation can make injuries a common occurrence. Whether you’re an experienced skier or just starting out, understanding common ski injuries and learning how to prevent them can help you stay safe and enjoy your time on the slopes.

The most common ski injuries and their causes

Skiing, while exciting, places significant demands on your body. Injuries can occur due to accidents, improper preparation, or challenging weather conditions. Here are the most frequent injuries skiers face:

1. Knee injuries

   • Knee injuries, particularly to the anterior cruciate ligament (ACL) and medial collateral ligament (MCL), are some of the most common issues faced by skiers. These injuries often result from sudden stops, twisting movements, or falls. Symptoms include pain, swelling, and difficulty bearing weight on the affected leg. Read more about ligament tears here.

2. Wrist and arm fractures

   • Beginners are especially prone to wrist injuries as they instinctively use their hands to break a fall. Slippery or icy terrain further increases the likelihood of wrist sprains and fractures. 

3. Shoulder injuries

   • Falls or collisions on the slopes can lead to shoulder dislocations, rotator cuff injuries, or clavicle fractures. These injuries can be painful and may limit upper body mobility, requiring medical attention.

4. Head injuries

   • Head injuries, though less common, are among the most serious. Without a helmet, a fall or collision can result in concussions or more severe brain trauma.

5. Muscle strains and sprains 

   • Usually happens when your muscles or ligaments are overstretched or injured, often due to doing too much or not being properly prepared. These injuries usually affect your legs, back, or arms, making it hard to move and causing pain or discomfort.

Experiencing any of the above symptoms? Don't delay seeking medical attention. Book an appointment with Thomson Medical's specialists for a comprehensive assessment and personalised treatment plan.

Causes of ski injuries

Many of the injuries associated with skiing can be traced back to a few common causes, most of which can be managed with the right preparation and care:

1. Lack of preparation

   • Skiing demands a combination of strength, endurance, and flexibility. Without adequate physical conditioning or warm-ups, your muscles and joints are more susceptible to strains and injuries.

2. Improper equipment

   • Using the wrong gear, such as ill-fitting boots, bindings that are not properly adjusted, or skipping protective equipment like helmets, significantly increases the risk of accidents.

3. Overestimating abilities 

   • Taking on slopes that exceed your skill level can lead to falls, loss of control, and collisions, posing a risk to both yourself and others.

4. Unfavourable conditions

   • Poor visibility, icy patches, or unpredictable weather can make even a seemingly simple descent hazardous, increasing the likelihood of accidents.

How to prevent ski injuries

Preventing ski injuries requires a combination of thoughtful preparation, proper equipment, and staying aware of your surroundings while skiing. By strengthening your body, choosing the right gear, and following safe practices, you can significantly reduce the risk of accidents and focus on enjoying your time on the slopes. Here’s a detailed breakdown of tips to ensure a safer and more memorable skiing experience:

1. Prepare your body for the slopes

   • To prepare for skiing, focus on building strength with exercises like squats and planks, flexibility through regular stretching, and endurance with cardio activities such as jogging or cycling. This combination helps improve balance, reduce injury risk, and maintain energy on the slopes.

2. Warm up before you ski

   • Warming up before skiing is essential to prevent injuries. Spend 10-15 minutes on light cardio like jogging or jumping jacks to boost heart rate and blood flow. Consider following dynamic stretches such as leg swings and lunges to loosen joints and improve flexibility, ensuring a safer, more comfortable skiing experience.

3. Use high-quality, well-fitted equipment

   • Proper gear is not just about comfort - it’s about safety. Start with your boots and bindings, ensuring they fit snugly without pinching and are professionally adjusted to release safely during a fall. A certified helmet designed for skiing is recommended, as it protects your head from serious injuries. 

   • Clothing is equally important; opt for moisture-wicking layers to stay warm and dry, and include gloves, goggles, and neck warmers to protect against the elements. Quality equipment tailored to your needs enhances performance while keeping you safe.

4. Ski within your limits

   • Stay safe on the slopes by knowing your limits. Choose trails that match your skill level: green for beginners, blue for intermediates, and black for experts. If you feel tired or unsure, take a break or opt for an easier trail to avoid falls and injuries.

5. Stay hydrated and energised

   • Staying hydrated and nourished while skiing is essential for energy and focus. Drink water regularly, even if you’re not thirsty, and pack high-energy snacks like nuts or granola bars to maintain stamina and peak performance on the slopes.

6. Be aware of weather and slope conditions

   • Check weather forecasts and slope conditions before skiing to stay safe. Poor visibility, heavy snowfall, or icy patches can increase risks. Inspect the slope for hazards like rocks or uneven snow, and avoid skiing if conditions seem dangerous. Staying informed helps you prepare and reduce potential risks.

7. Learn and practise safe falling techniques

   • Falling is a natural part of skiing, especially for beginners or when navigating challenging terrain. However, falling correctly can help prevent serious injuries. Avoid extending your arms to break a fall, as this can cause wrist or arm fractures. Instead, tuck your arms close to your body and try to roll onto your side, allowing the impact to spread evenly. 

   • If you’re new to skiing or unsure about proper falling techniques, consider practising with an instructor to build confidence and stay safe on the slopes.

When to seek medical attention for ski injuries?

Despite taking every precaution, injuries can still happen while skiing. Timely medical attention is crucial for ensuring an accurate diagnosis and effective treatment. Delaying care can worsen injuries, lead to improper healing, or result in chronic pain and mobility issues. Here are the key signs to notice: 

• Severe or persistent pain

• Swelling, bruising, or deformities

• Difficulty moving affected joints or limbs

• Headache, dizziness, or confusion following a fall

• Prompt medical care ensures proper diagnosis and treatment, minimising long-term complications.

If you experience any of the symptoms listed above while skiing, seeking prompt medical attention is crucial. Upon returning to Singapore, Thomson Medical Centre provides personalised care and expert treatment to support your recovery and restore your well-being. You can always book an appointment with us in advance, prior to your arrival.

Planning ahead for a safe ski holiday

Proper planning is essential to minimise the risk of injuries and make the most of your time on the slopes. Here are some important steps to ensure a safe and enjoyable skiing adventure:

1. Schedule a pre-trip health check

   • A pre-trip health check is a great way to ensure your body is ready for the challenges of skiing. Consulting a doctor or physiotherapist can help identify any potential risks, especially if you have previous injuries or health concerns. 

2. Pack a first-aid kit

   • Having a well-stocked first-aid kit on hand can make all the difference in case of minor accidents. Essentials like bandages, antiseptics, and pain relievers can help you handle small issues without cutting your day short on the slopes.

3. Get travel insurance

   • Choose a travel insurance policy that specifically covers skiing-related injuries, ensuring peace of mind in case of unexpected accidents. For more details on claiming your insurance for skiing injuries, click here.

FAQs

What are some signs that I should stop skiing for the day?

If you feel fatigued, experience pain or discomfort, or notice a decrease in your coordination or reaction time, it’s advisable to stop skiing for the day to prevent potential injuries.

What is the most common injury from skiing?

The most common skiing injury is a knee ligament tear, particularly to the ACL (anterior cruciate ligament), due to sudden twists or falls.

Is skiing a high risk sport?

Yes, skiing is considered a high-risk sport due to the potential for falls, collisions, and injuries from challenging terrain and high speeds. However, proper training, wearing safety gear, and following skiing guidelines can significantly reduce the risk.

Is it normal to be sore after skiing?

Yes, it’s normal to feel sore after skiing, especially if you’re not used to the activity. Skiing works muscles in the legs, core, and back, which can lead to muscle fatigue and soreness. Stretching, hydration, and proper warm-up and cool-down exercises can help reduce post-skiing soreness.

The information provided is intended for general guidance only and should not be considered medical advice. For personalised recommendations and tailored advice, please consult a specialist at Thomson Medical. Book an appointment with Thomson Medical today.