Winter Sports Ready: Injury Prevention Tips for Skiers and Snowboarders

January can mean different things to different people. Some dread its arrival after a busy Christmas, some use it as a time to kickstart a healthier lifestyle, but for some, it means 1 thing – Skiing and snowboarding. Prioritising injury prevention can help you stay safe and fully enjoy skiing and snowboarding adventures.

Average incidence of injuries

Skiing and snowboarding are high speed forms of exercise that we in Ireland, are not used to. We can go to the gym or run every day, but if we are lucky, we might get to ski once a year, or once in a lifetime.

Given their high-speed nature, with lots of twisting and turning and the potential for collisions and crashes, it is no surprise that these sports carry some injury risk.
The overall incidence of injuries among professional skiers and snowboarders was 3.49 per 1000 athlete-days (95%CI: 2.97–4.01)

While for the rest of us, incidence is estimated to be between 1.22 and 3.34 injuries causing A and E visits per 100,000 people

Address Your Injuries

Most injuries are to the leg, but most hospital admissions are for upper limb injuries. The most common injury is a simple contusion (bruising) and contact is the most common cause of injury in elite skiers and snowboarders

Incidence proportion of (A) injury location, (B) severity, (C) type, and (D) cause in different snow sports

Injury Prevention

Injury Prevention

So how to minimise the risk of injury. We can’t prevent all injuries but we take certain steps to reduce the risk of injury

1. Strength
If possible, start some strength training, especially for the lower limb, in the 6 weeks prior to hitting the slopes. Exercises that would be good to include are Squats, Lunges and hip hitches. Keep it simple and aim to do 3 sets of 10-12 repetitions to begin with. Make sure that it is tough enough to make a difference to your strength. A rule of thumb is that you should be able to reach 12 repetitions with only 2-3 repetitions left in the tank.

2. Cardio
Yes, as with almost everything, being fitter will help. This is particularly true at the end of a long day skiing. You may be tired. The fitter you are will allow you ski safer for longer

3. Take lessons
This is true for the first timer, right up to a seasoned black sloper. Having lessons will make sure we have the skillset to zip down the slopes safely and proficiently.

4. Ski at your level
Take it easy. You have the full week to improve. You don’t have to come down the toughest slope on the first day. Build up to it, acclimatise those legs to the task and enjoy.

PMC Physio Reccomendation

Winter sports are a fantastic way to stay active and enjoy the colder months, but preparation is key to preventing injuries and maximizing your time on the slopes. Whether you’re a seasoned skier or trying snowboarding for the first time, building strength, improving fitness, and skiing within your limits are essential steps. If you’re experiencing pain, recovering from an injury, or looking for a tailored fitness program to prepare for your ski trip, PMC Physiotherapy is here to help. Contact us today to book an appointment with one of our expert physiotherapists. Let us help you hit the slopes safely and make the most of your winter adventures.

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PMC Physiotherapy Clinic, Unit 36, Dunboyne Business Park, Dunboyne, Co Meath

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01 8253 997

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info@pmcphysiotherapy.ie