Evolution Physical Therapy & Fitness

Prevention of Skiing Injuries

With the winter season quickly approaching, skiing and snowboarding enthusiasts everywhere are eagerly awaiting that first run down the mountain on the fresh, white powder. Unfortunately skiing and snowboarding represent a sport loaded with risk for injury. Typically knees, backs, and fractured bones are injuries common to these sports. However, the risks for these injuries can be minimized with a few preventative exercises prior to the ski season. A comprehensive protocol of strengthening and stretching appropriate muscles, improving balance, developing power, and gaining cardiovascular endurance will give skiers and snowboarders a significantly decreased risk of injury as well as enable them to have improved performance and enjoyment of the sports.

Developing core muscle strength is essential to creating a healthier body for ski season. Strengthening muscles which stabilize the pelvis and rib cage will subsequently provide a strong foundation for the legs and shoulder girdles. Performing exercises which focus on the abdominal muscles and obliques are a good method to improving core muscle strength. Strengthening muscles which stabilize the hip joint are also critical. Exercises such as lunges and squats as well as activities requiring active stabilization of the smaller, surrounding hip muscles will provide strength to the hip joints to prepare for the season. Flexibility is an aspect of fitness commonly overlooked but enormously important to prevent injury. Skiers should focus on hamstrings, quadriceps, calf, hip rotator and low back flexibility. Stretches should be held for at least 20-30 seconds and can be safely performed on a daily basis.

The importance of balance is self-explanatory to the sports of skiing and snowboarding. By improving one’s balance, the risk of falls is vastly reduced. There are many different exercises which can challenge and improve one’s balance. Swiss Ball exercises and standing on half-foam rolls are two such ways. Other simple methods involve performing reaching tasks while balancing on one leg and practicing single leg balance with eyes closed.

Once core strength, flexibility, and balance have been improved, the skier or snowboarder should focus on improving power since the sports rely on explosive, quick movements. Squat jumps with twisting or any plyometric exercise regimen will improve one’s level of power. Replicating the movements with skiing or snowboarding will have the greatest results. Power workouts should be performed 1-2 times per week.

Finally, improving endurance by exercising on a treadmill, bike, Stairmaster, or any activity which elevates the heart rate for at least 30 minutes will improve one's conditioning. Improved endurance means more runs per day and decreased chance of fatigue leading to a fall or injury. By addressing each of the components involved with skiing and snowboarding, this ski season can be much more fun and injury-free. Ideally, a fitness program of 4-6 weeks prior to hitting the slopes will be most effective.