From the Guidelines
To prevent skiing injuries, skiers should prioritize proper conditioning, equipment, and technique, with a focus on leg strength, core stability, and cardiovascular endurance, as well as wearing a helmet to reduce head injury risk by up to 60%. According to the most recent guidelines 1, the mainstay of treatment for strains and sprains is rest and limiting the use of the injured extremity, and cold application can acutely decrease pain and swelling in joint sprains and muscle strains.
Preventing Injuries
- Pre-season fitness training should emphasize leg strength, core stability, and cardiovascular endurance through exercises like squats, planks, and aerobic activities.
- Equipment should be properly fitted and maintained, with bindings professionally adjusted to release appropriately based on weight and skill level.
- Skiers should take lessons to learn proper technique, warm up before skiing with dynamic stretches, stay hydrated, and respect their physical limits.
Treating Injuries
- For treating common skiing injuries, RICE (Rest, Ice, Compression, Elevation) is the initial approach for most acute injuries.
- Mild to moderate pain can be managed with NSAIDs like ibuprofen (400-600mg every 6-8 hours) or acetaminophen (500-1000mg every 6 hours) 1.
- Knee injuries, particularly ACL tears, require prompt orthopedic evaluation.
- Shoulder dislocations need immediate medical attention for reduction.
- Concussions demand rest from physical and cognitive activities until symptoms resolve completely.
- Frostbite requires gradual rewarming with warm (not hot) water at 104-108°F (40-42°C).
Additional Considerations
- Women engaging in mountain sports, including skiing, should be aware of the potential sex-based differences in responses to hypoxia and take necessary precautions to minimize risks 1.
- Seeking appropriate medical care promptly improves outcomes, especially for serious injuries.
From the Research
Current Recommendations for Preventing and Treating Injuries in Skiers
- The use of safety helmets is highly recommended for skiers to reduce the incidence and severity of head injuries 2, 3.
- Helmets have been shown to decrease the risk and severity of head injuries in skiing and snowboarding without increasing the risk of neck injury, cervical spine injury, or risk compensation behavior 2.
- Skiers and snowboarders should be aware of their responsibility code and take precautions to prevent injuries, including wearing protective equipment and being mindful of their surroundings 3, 4.
- Injury prevention strategies, such as improving fitness levels, taking lessons, and using protective equipment, can help reduce the risk of injury in skiers and snowboarders 4.
Common Injuries in Skiers and Snowboarders
- Upper-extremity injuries are more common in snowboarding, whereas lower-extremity injuries are more common in skiing 5.
- Head injuries, particularly concussions, are common in both sports and can have severe consequences if not properly treated 5.
- Environmental conditions, such as high altitude and ultraviolet radiation, should be taken into consideration when participating in skiing and snowboarding 5.
Health Benefits of Downhill Skiing
- Downhill skiing can contribute to healthy aging by promoting a healthier lifestyle, including higher levels of physical activity 6.
- Regular downhill skiing may have favorable health effects on the musculo-skeletal and postural control systems, as well as emotional and social benefits from outdoor recreation 6.
- However, more research is needed to fully understand the potential health benefits of downhill skiing and to provide reliable data to support these claims 6.