During winter, many of us head to the slopes for skiing, snowboarding and sledding. While winter landscapes can be beautiful, fun and adrenaline-pumping, they can also increase the risk of orthopaedic and sports injuries.
Musculoskeletal injuries in skiing and snowboarding usually happen because of traumatic accidents. These are often caused by steep slopes, fast speeds, skill level, changing snow conditions and fatigue.
Common ski and snowboard injuries include:
- Knee injuries (ligament ACL or MCL and meniscus tears)
- Sprains and fractures
- Concussions or traumatic brain injuries (TBI)
- Shoulder dislocations
Injury prevention starts long before you hit the slopes. It’s crucial to ensure your body is conditioned for strength, flexibility and stability to support an injury-free season. Additionally, proper day-of preparation and post-skiing recovery both play important roles in maintaining health and maximizing performance throughout the ski season.
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3 tips to prevent ski and snowboard injuries
To prevent injuries, it’s important to prepare your body before you hit the slopes. Here are some tips for getting ready:
- Focus on your fitness: When exercising, work on strength, flexibility and balance while in the gym. Target your core, hamstrings, glutes, and quads to improve coordination and reduce falls. Regular aerobic exercise is also good for your heart and lungs.
- Stay nourished: Eat healthy foods, drink plenty of water and wear warm clothes to protect against the cold.
- Check your gear: Make sure your boots, skis and protective gear fit correctly. Have your equipment professionally serviced each season to ensure it is safe to use.
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Day-of ski and snowboard injury prevention
Once you arrive at the mountain to ski or snowboard, don’t just jump on the chairlift. Start with a nutritious breakfast and plenty of water, a proper warm-up and a gear check.
Other steps you can take to protect yourself:
- Wear proper protective equipment — especially a helmet.
- Ensure that your gear fits properly.
- Take regular breaks and avoid overexertion.
- Practice correct techniques.
- Enroll in lessons if it's your first time on the slopes or it’s been a few years.
- Check the latest weather updates regularly.
Other essential steps for a successful day on the slopes include self-awareness, education and mental preparation.
- If it’s your first time at a new resort, educate yourself on the different runs and difficulty levels.
- Never ride at a speed or go on a run over your level of control and ability.
- Take breaks with proper nutrition throughout the day.
- Avoid alcohol or other mind-altering substances.
- Know your limits and understand your fatigue levels.
- Get off the slopes before you're exhausted, when the risk for injury is higher.
What to do after a day in the snow
After a day on the slopes, proper recovery can help avoid soreness and protect against future injuries.
Recovery steps you can take after skiing and snowboarding include:
- Stretching
- Foam rolling
- Warm and cold therapy
- Hydrating with water and electrolyte supplements
- Eating nutritious meals to build up strength
- Sleeping eight hours or more
- Taking rest days to avoid fatigue
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If you’re injured skiing or snowboarding, we’re here to help
If you do get injured, our orthopaedic experts are here to help. You’ll receive top-notch care from our team of orthopaedic sports medicine surgeons and specialists, who are part of the nationally ranked UC Davis Health Department of Orthopaedic Surgery.
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This blog was medically reviewed by Cassandra Lee, chief of Sports Medicine and Arthroscopy in the Department of Orthopaedic Surgery.
