Avoid the downhill slide: essential tips for preventing and treating ski injuries

Skiing is an exciting and physically demanding sport, but it also comes with a risk of injury, particularly to the knees and other joints. So, what can be done to prevent these injuries and how should they be treated if they occur?

A leading consultant orthopaedic surgeon in the UK speaks to Top Doctors about effective prevention strategies for ski injuries and discusses the latest treatment options available, from conservative care to surgical interventions, along with expert advice on how to safely return to the slopes after injury.

What are the most common ski injuries?

Skiing injuries most commonly affect the lower extremities, particularly the knees. Other areas frequently injured include the shoulders, wrists, and head.

The most common ski injuries include:

• Anterior Cruciate Ligament (ACL) tears: the twisting and turning motions in skiing can put strain on the knee, especially the ACL, which helps stabilise the joint.
• Medial Collateral Ligament (MCL) injuries: often caused by falls, the MCL is another knee ligament prone to injury.
• Fractures: skis can act as leverage, leading to fractures in the lower leg, particularly the tibia. Wrist fractures also occur when skiers fall onto an outstretched hand.
• Dislocated shoulders: a fall can lead to a shoulder dislocation, as the joint is forced out of its normal position.
• Concussions and head injuries: a collision with another skier or a fall can result in a concussion or other traumatic brain injury.

How can I prevent ski injuries?

Preventing ski injuries involves a combination of proper preparation, good technique, and using appropriate gear. Here are several ways to reduce your risk:

• Get fit before hitting the slopes: skiing demands strength, flexibility, and endurance. Begin a conditioning programme several weeks before your ski trip, focusing on leg and core strength, balance, and aerobic fitness.
• Warm up and stretch: take time to warm up before skiing to improve blood flow to your muscles. Stretching key areas, such as the legs, hips, and shoulders, helps to enhance flexibility and reduce the risk of strain.
• Use proper equipment: well-fitted boots, skis, and bindings are essential. Ensure your bindings are correctly adjusted to your skill level and weight, as improper settings can increase the risk of injury. Always wear a helmet to protect against head injuries.
• Take lessons: whether you’re a beginner or advanced skier, lessons from a qualified instructor can help improve your technique and reduce the risk of injury. Instructors can teach you how to fall safely, control your speed, and navigate different terrains.
• Know your limits: fatigue is a major contributor to ski injuries. Take regular breaks, stay hydrated, and avoid pushing yourself too hard. If you’re feeling tired, it’s better to stop skiing rather than risk an accident.

What should I do if I get injured while skiing?

If you experience a fall or accident on the slopes, the following steps can help minimise further damage:

• Stop skiing: continuing to ski with an injury can worsen the damage. It’s important to stop immediately and assess your condition.
• Seek medical attention: if you suspect a serious injury, such as a fracture or ligament tear, seek medical attention promptly. Ski resorts typically have emergency services on hand to help transport you safely off the slopes.
• Immobilise the injured area: if a limb is injured, try to immobilise it to prevent further harm. Avoid putting weight on the affected area and use ski patrol or emergency services to assist in your evacuation.
• Apply ice: if possible, apply ice to reduce swelling. Do not apply ice directly to the skin; instead, wrap it in a cloth or towel.
• Follow up with a healthcare professional: after receiving initial care at the ski resort, it’s important to follow up with a healthcare professional, such as an orthopaedic specialist, for a thorough evaluation and further treatment recommendations.

What are the treatment options for ski injuries?

Treatment for ski injuries depends on the severity and type of injury. Mild injuries, such as strains and sprains, may require rest, ice, compression, and elevation (RICE). More severe injuries, such as ligament tears or fractures, may need surgical intervention, physical therapy, or immobilisation.

Common treatment options include:

• Physiotherapy: rehabilitation exercises are critical for recovering strength and mobility, particularly for knee and shoulder injuries.
• Surgical repair: some injuries, such as ACL tears, may require surgical repair to restore stability to the joint.
• Bracing: knee braces or other support devices may be recommended during recovery or even for prevention during future skiing activities.

When can I return to skiing after an injury?

The timeline for returning to skiing varies depending on the injury and the individual’s recovery. Minor injuries might allow a return to skiing within weeks, while more severe injuries, such as ligament tears, can require several months of rehabilitation. Always follow your doctor’s advice and avoid rushing the process, as returning too soon can result in re-injury.

By preparing your body, using the correct equipment, and knowing your limits, you can significantly reduce the risk of injury on the slopes. Should an injury occur, seeking prompt treatment and following through with rehabilitation can help ensure a full recovery.

If you're looking for expert advice on preventing or treating ski injuries, arrange a consultation with Mr Ziali Sivardeen through his Top Doctors profile.