Downhill snow skiing / boarding is a popular sport that is not only fun, but is also a great way to keep healthy and fit.

It is a physically demanding sport that requires strength, flexibility, endurance, cardiopulmonary fitness, good anticipation and reflexes. Given that there is abroad range of ages and standards among skiers, the skier, ski equipment and the environment all play a role in both the occurrence of injuries and their prevention.

In order to prepare your body for the demands of the ski season and minimise the risk of injury, a ‘Get Fit to Ski’ exercise program would be a great idea. This is a 6-8 week exercise program (2 classes per week) of ‘ski-specific’ exercises, run by a qualified physiotherapist. If you are interested please feel free to contact our office and register for the next upcoming program.

Who Are At Risk?

Beginners, more advanced skiers, women and children. 

What Can Be Done To Prevent Skiing Injuries?

• Inadequate release of bindings has been implicated in lower limb injuries. Binding release performance may be influenced by the quality of the binding, inadequate adjustment and the condition of the ski boot sole.
• Upper extremity injuries account for 14-25% of all skiing injuries. Shoulder and thumb injuries are particularly common, due to falling onto the shoulder / hand and retention of the ski pole in the hand while falling. New types of handle design may reduce the frequency of thumb injuries.
• In recent years, snowboarding has become increasingly more popular, comprising between 25-40% of all slope users. It has a different injury profile to skiing, with upper limb injuries more common usually as a result of falls, where the instinctive reaction of the snowboarder, is to outstretch a hand in order to break the fall. 

When Do Injuries Tend To Occur?

Injuries tend to happen just before lunch and in the late afternoon, when energy levels are low and skiers start to become fatigued. Injuries are more common early in the ski season when skiers are out of practice. Women appear to be at a greater risk for injury because of a difference in muscle strength. 

What Can Be Done To Prevent Skiing Injuries?

• Good preparation is important 
• Undertake pre-season conditioning and training.    
• Warm up and stretch before the day's skiing. 
• Novice skiers should undertake ski instruction to accelerate skill improvement. 
• Establish the snow conditions and take them into consideration, along with your skill level, before skiing.
• Adequate rest, nutrition and energy/fluid replenishment will enhance performance and reduce the likelihood of injury.

Equipment: Suitability and Maintenance

• Seek professional advice when choosing equipment to suit your activity, skill level and size. 
• Keep equipment in good working order. 
• Ensure adjustment of ski bindings is undertaken by a professional.
• Protective headgear and wrist guards may prevent injuries and are recommended for children. 
• Wear suitable clothing, particularly a hat or helmet and gloves, to protect against variable alpine conditions. 
• Eyewear that gives ultra-violet protection and a sunscreen with a high SPF should be worn, even on cloudy days.

Increase Safety with Sound Techniques and Practice

• Read and take note of all signs, markers and warnings on the slopes.
• Be aware of, and adhere to, skiers' courtesy and safety codes. 
• Be aware of the grading of ski runs. Only ski on runs suitable to your skill level. 
• Do not ski too fast and out of control. 
• Do not ski in out-of-bounds areas and never ski alone.
• Be aware of hazards such as snow making or grooming machines, or natural hazards such as trees and rocks. 
• Alcohol can negatively affect your skiing performance and can be a contributing factor to hypothermia.

If An Injury Does Occur?

Ensure all injuries are properly assessed and diagnosed by a qualified physiotherapist, before returning to the ski slopes. Otherwise….Ski Smart, Ski Safe!!

Get Fit to Ski Exercise Programs

In order to prepare your body for the demands of the upcoming ski season and minimise the risk of injury, a ‘Get Fit to Ski’ Exercise Program would be a great idea. This is a 6-8 week exercise program (2 classes per week) of ‘ski-specific’ exercises, run by a qualified physiotherapist. If you are interested please feel free to contact Balmain Sports Physiotherapy and register for the next upcoming program.

Published by Balmain Sports Physiotherapy