Skiing and snowboarding season is in full swing, and for many, hitting the slopes is the highlight of winter. Our family picked up skiing over the last couple of years, and it has become a fantastic way to spend time together outdoors. However, like any sport, skiing and snowboarding come with injury risks. Because of differences in equipment and technique, the types of injuries tend to vary between the two sports.
Since snowboarders have both feet strapped onto a single board, they generally experience fewer lower body twisting injuries but are more prone to upper extremity injuries from falls. Skiers, on the other hand, have independent foot movement, leading to a higher incidence of knee injuries. The good news? The widespread use of helmets has reduced the occurrence of concussions.
Here’s a closer look at some of the most common orthopedic injuries on the slopes—and how to prevent them:
Knee Injuries
Skiing puts significant rotational force on the knees, making ACL tears, ligament sprains, and meniscus injuries more common. A particularly dreaded combination of injuries is the “terrible triad,” which includes an ACL tear, MCL tear, and meniscus tear.
Prevention Tips:
- Ensure your bindings are properly adjusted by a professional to release at the right moment during a fall.
- Strengthen your quadriceps, hamstrings, and core before ski season.
- Practice proper falling techniques—try to avoid twisting as you go down.
Shoulder Separations
Snowboarders, who often fall forward or backward, are at higher risk of shoulder injuries. A shoulder separation occurs when the acromioclavicular (AC) joint—the joint where the collarbone meets the shoulder blade—is disrupted. This is different from a dislocated shoulder, where the ball pops out of the socket.
Prevention Tips:
- Learn how to fall correctly—keeping arms slightly bent rather than fully extended can lessen impact forces.
- Strengthen shoulder and upper back muscles to provide more stability and resilience.
Distal Radius (Wrist) Fractures
Both skiers and snowboarders frequently suffer wrist fractures from falling onto an outstretched hand. These fractures range from minor cracks to severe breaks requiring surgical fixation with plates and screws.
Prevention Tips:
- Wrist guards can significantly reduce the risk of fractures, especially for snowboarders.
- If falling, try to land on your forearm rather than breaking the fall with your hands.
- Improve balance and reflexes with off-season training to minimize falls in the first place.
What to Do If You Get Injured on a Trip
If you sustain an injury while on a ski trip, knowing when to seek medical care is critical. Ask yourself these key questions:
- Can you put weight on the injured limb or move the affected joint without severe pain?
- Is there significant swelling, bruising, or deformity?
- Did you hear a pop or feel a tearing sensation at the time of injury?
If the injury involves severe pain, instability, or deformity, getting an X-ray immediately can help rule out fractures. An MRI may also be needed to diagnose soft tissue injuries like ligament tears, but it is often reasonable to wait until you return home for further evaluation if the pain is manageable. In the meantime, follow the R.I.C.E. protocol (Rest, Ice, Compression, Elevation) and use a brace or sling, or crutches if needed.
Stay Safe and Enjoy the Slopes!
If you experience an injury on the mountain, early assessment and treatment can make all the difference in recovery. At Beach Cities Orthopedics, we specialize in diagnosing and treating ski, snowboard, or other sports-medicine related injuries, helping you get back to the activities you love. Call 310-546-3461 to schedule an appointment with one of our specialists. Stay safe and enjoy your time on the slopes!
Dr. Ryan Morgan
Source: Current Sports Medicine Reports. Volume 18. Number 11. November 2019