How to Stay Injury Free This Ski Season

We may not have any ski slopes in England, but plenty of us Brits will find ourselves in the mountains on ski holidays this winter (travel restrictions & COVID permitting). This can be an extremely exciting time, but unfortunately some skiers often underestimate what is required to get through a ski holiday in one piece. Nearly one in six British people suffer an injury while taking part in snow sports with 1 in 5 of those injured continuing to experience persistent pain. This is why snow sports injuries have their own section on the travel insurance forms!

What are the most common skiing injuries?

  • Anterior cruciate ligament (ACL) rupture or sprain
  • Medical cruciate ligament (MCL) rupture or sprain
  • Shoulder sprains, fractures, dislocations
  • Wrist and thumb fractures
  • Head injuries, whiplash and concussion

What are the main causes/risk factors of skiing injuries?

  • Poor physical preparation
  • Not warming up before going up the slopes
  • Ignoring the safety rules of the resort (i.e speed, chair lift instructions)
  • Damaged, incorrect or lack of ski equipment
  • Taking risks (i.e off-piste, park)
  • No professional training
  • Age 35-50
  • Mental errors (poor judgement, lack of skill, fatigue)
  • Collision

What can I do to prevent a skiing injury? 

The prevention of a skiing injury starts with a pre-trip specific and tailored exercise/fitness programme to condition the body, as most skiing injuries are encountered towards the end of the day as we fatigue! Once in resort, simple tips such as doing a warm-up before heading to the lifts, sticking to the slopes which are suited to your experience level, incorporating sufficient rest periods into your day, having your skis tuned, including getting the correct DIN setting for your weight and religiously wearing a helmet will all help to mitigate your risk of injuring yourself on the slopes this winter. 

Here are three great examples of ski fit exercises to get you started which target strength, flexibility and balance. Give them a go!

Bulgarian Split Squats

Position your feet in front of a chair/bench/box with your torso upright. Extend one leg behind you and locate the foot and toes on to the top of the chair/bench/box.  This is the starting position.  From this position lower your body down, while keeping the torso upright and maintaining balance. Make sure that the supporting leg, knee and foot are all in alignment. 10-14 repetitions and then perform with the opposite leg. Repeat 3 times.

Note: It is important in this exercise to not allow your knee of the standing leg to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.

goPhysio Ski Injury Prevention

Single Leg Shoulder Bridge

Lie on your back with bent knees and hands by your side. Straighten one bent leg out keeping knees in line with each other. With your weight on your shoulders, press through your grounded heel and lift up your hips. Hold while squeezing your glutes for 5 seconds and slowly lower back down. 10-14 repetitions and then perform with the opposite leg. Repeat 3 times.

goPhysio Ski Injury Prevention

2 to 1 Jump 

Position yourself with your feet hip widths apart and equally weight bearing between both feet. Bend the knees slightly to prepare. Jump off of both feet, propelling yourself upwards and forwards. Land on one foot, keeping your balance. Stay balanced on one leg for 5 seconds before returning to the starting position. 10-14 repetitions and then perform with the opposite leg. Repeat 3 times.

goPhysio Ski Injury Prevention

What to do if you get a skiing injury?

If you’re unlucky enough to have a ski injury, seek medical assistance from ski patrol or ice, rest and elevate the injured body part. On return to England, if your pain has not subsided, it is important to see a physiotherapist or other health care professional. We have a team of expert physiotherapists here at goPhysio that can help aid your recovery from ski-related injuries and get you back to full function. 

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Antonia Perez
Antonia Perez
2023-11-25
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2023-11-06
Really knowledgeable and supportive, with clear advice to help. I feel so reassured after this appointment, highly recommended, they really listened to me. Thank you.
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Brenda Hinnell
2023-10-27
First visit and in urgent need of physio as really suffering from not being able to run. Lottie was very patient and understanding with a lovely manner. She worked wonders and I am looking forward to my next visit.
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2023-10-21
Great first appointment, really listened to my problems annd thorough anssessment and have come up with a clear rehab plan to get me back on track.
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Nuisha Russo
2023-10-21
I had a really good visit to GoPhysio. I have had sciatica for two months and it wasn't showing any signs of improvement. Sophie gave me a thorough assessment and then provided acupuncture and ultra sound. After one visit my sciatica has almost gone. I am really pleased.
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2023-10-08
Everyone at go physio is so helpful & friendly. I have been receiving treatment for golfers elbow from Hannah Gelder, and couldn’t be happier, I wish I had gone earlier! She explains everything well, and guides you through exercises etc. very amiable and makes you feel at ease. Highly recommend
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2023-10-07
They are a great friendly team who always manage to sort my sports injuries out. Can recommend them highly
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2023-10-05
Go Physio definitely the place to go, came away feeling better and reassured and with a plan going forward.
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2023-10-05
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2023-10-05
I have been attending goPhysio for about two years. As a company they are very professional and provide a very good level of service to include efficiency and courtesy and are always consistent in their approach. This very much includes the admin /reception team whom are the first people you make contact with. My Physio has excellent knowledge and has assisted me with sound advice and ongoing exercise regimes which are achievable and realistic. This has supported me well in between appointments. Although always busy I am normally able to see Roz at a mutually convenient time. Thank you to all the team