Injuries in Skiing and 5 Tips for Reducing Risk

We get a lot of skiing questions - here are some of them, answered by our Vancouver physio who skis - Taylor Forster.

To book an appointment with Taylor, click here. Visit her at our Main Street and King Edward clinic in Vancouver BC.

When are ski injuries are most likely to occur?

• At the beginning of the day or beginning of the season

• Near the end of the day (the curse of the last run)

• What other other variables contribute to ski injuries?

  • Snow conditions: hard pack results in more high-speed and impact injuries, powder results in more torsional or twisting injuries - know your terrain, plan your route as best as possible

  • Physical conditioning prior to skiing - get your strength evaluated by a physiotherapist

  • Level of expertise in skiing

  • Ski equipment

  • Personal factors (dehydration, fatigue)

Knee injuries account for 1/3 of all ski injuries. The ACL, MCL and meniscus are some of the most common structures to be damaged. The MCL is typically injured while falling in a snowplow position. The ACL and meniscus are more commonly injured with sharp twists, pivots, or a variety of torsional forces acting on the skier as they fall. Another common skiing injury is a UCL sprain/tear termed ‘skier’s thumb’ – which is more likely if skier is grasping a pole in their hand.

How do cruciate ligament injuries in skiing occur?

• A boot-induced tibia anterior drawer (BIAD)

  • Often occurs while landing on the tail of the ski and leaning backwards.

  • Hyperextension of the leg

  • “The Phantom Foot” -  essentially sitting back at an angle on your ski

  • Phantom foot injuries occur when the tail of the downhill ski, in combination with the stiff back of the Alpine boot, apply a combination of torquing and bending loads to the knee. It often happens when skiers try to stand up to prevent an unavoidable fall. As the skier falls, all the weight goes on the outside of one ski, and the arms and trunk rotate away from that leg.

What can I do for ski injury prevention?

• Safe falls

  • Don’t attempt to get up until you stop moving

  • Don’t fully straighten legs when you fall. Keep them partially flexed.

• Stay hydrated

• Appropriate DIN setting

• Hands should be over your skis, not back behind you at any time

• Keep your hips above your knees when skiing by constantly driving forward through the boot to keep the weight and arms out in front.

What are some key muscle groups to focus on in ski training?

Quads, glutes, hamstrings, core, hip adductors and abductors. The lateral chain and lateral hip muscles are super important for skiers in order to promote symmetry when carving and to avoid a snowplow position.

How do I know if I am strong enough?

Consult with your physiotherapist who specializes in skiing. It should be someone who understands the forces of the sport, and who has personal experience doing it themselves. Your physiotherapist will perform a variety of tests, discuss your activity, and make recommendations. Ski confidently this season!

Original Article by Taylor Forster

Photo by Yann Allegre