Avoiding Snow Ski Injuries
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Most Floridians don’t get to hit the slopes very often. An annual ski trip is part of many spring break plans here in the Sunshine State. But skiing once or twice a year can leave you vulnerable to an injury. Here are some tips to try to stay safe when you hit the powder.
9 Tips for Avoiding Snow Ski Injuries
- Warm Up – Stretching and warming up the muscles can decrease the risk of injury when skiing.
- Hydrate – Drink lots of water before, during, and after, skiing.
- Avoid Drinking Alcohol – Most ski slopes have bars along the mountain or at the bottom of the slopes in the lodge. It you’re going to have a drink, wait until you finish skiing for the day.
- Take a Ski Lesson – If you’re a new skier, it is helpful to have an instructor to teach you proper technique and how to stop and fall properly.
- Maintain Fitness – Downhill skiing is physically challenging and requires strength and endurance. Fitness is key.
- Check the Conditions – On warm days, the snow can become slushy or icy. This can cause you to speed up or slow down unexpectedly. Watch for bare patches on the slopes as well.
- Pay Attention to the Map – The ski map will show you the location and difficulty level of the slopes. Only ski on marked trails and do not ski on trails or slopes that are beyond your skill level.
- Ski with a Partner – Skiing alone is dangerous. Always ski with a partner.
- Skip the Last Run! – Most ski injuries happen at the end of the day. When you’re feeling fatigued, it’s best to stop!
Most Common Snow Ski Injuries
1. Knee Injuries from Skiing
Knee injuries are one of the most common types of snow ski injuries. Every spring, I see patients with ACL tears from a spring break trip to the mountains to ski. 
Snow Ski Injuries
Knee injuries are more common than ankle snow ski injuries because modern ski boots protect the ankle and keep it from moving. The next joint up is the knee, which can absorb the forces of a bad fall. Skies are designed to pop off the boot with a fall but it does not always happen. A twisted ski can lead to ACL injuries or other injuries in the knee.
Prior to this Ski Boot design, skiers clipped their shoe into a ski. The ski did not separate with a fall and there was no ankle support. This led to many ankle injuries.
2. Concussions from Skiing
When coasting down a mountain on snow and ice, you can pick up a lot of speed. Stopping takes time. Running into another skier or other objects can lead to head injuries or concussions.
Wearing a helmet is recommended with all snow skiing activity. Helmets do not prevent concussions but they may help to limit the severity if there is an impact.
Exercises to Train for Ski Trip
Ski boots place the ankle in a slight forward angle of dorsal flexion. Being locked in that position limits the ability of the knees to fully extend. Essentially, you spend all day in a squat position.
The ski position requires the quadriceps to fire more than normal to remain upright. Working on strength and endurance with the quadriceps and hips can help to prepare for a ski trip.
Squat – standing at a support surface, lower yourself into a squat position with the knees behind the toes. Hold that position for 30 seconds and repeat 3X. Click to learn more about Proper Squat Technique.
Proper Squat Technique
Click to Learn more Hip Exercises for Home.
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