It’s that time of year again fresh powder on the mountains, and many of us are excited to hit the slopes! But while skiing or snowboarding can be a lot of fun, there’s always the risk of getting injured.
On average, between two and four skiers out of every 1,000 get injured each day in the U.S., according to the UC Davis Health Sports Medicine team. Snowboarding injury rates are pretty similar.
The good news for skiers is that advancements in technology have helped reduce injury rates a bit. Shaped skis, for example, make it easier to learn and stay in control.
While boot-top leg fractures (like tibia or fibula fractures) are less common now, knee sprains, shoulder injuries, and thumb sprains (like skiers thumb) still happen.
For snowboarders, wrist, shoulder, and head injuries are the most common. Since both feet are strapped onto the board, snowboarders tend to reach out with their hands when they fall.
To help you stay safe on the slopes, here are some tips:
- Stay fit and do regular cardio exercises to help prevent injuries. Being in good shape makes a big difference, so check out the exercises below to strengthen your lower body and core.
- Warm up your muscles before you ski or snowboard. Cold muscles are more likely to get hurt, so stretch your hamstrings, quads (thigh muscles), hips, and calves before and after you hit the slopes.
- Always wear a helmet. A properly fitted helmet can reduce your risk of head injuries if you fall or collide with someone whos lost control.
- Stay hydrated! Drink plenty of water before, during, and after skiing or snowboarding.
- When renting or buying ski or snowboard gear, dont overestimate your skill level. Make sure you get equipment that matches your ability.
- Use ski poles without straps. This lets you release the pole easily if you fall, which can help prevent injuries to your thumbs and arms.
- Take breaks when youre tired. Most injuries happen after lunch when fatigue sets in.
- Dress in layers to stay warm, and wear sunglasses or goggles to protect your eyes. Even though the sun may not feel as strong in winter, UV rays are still a concern, especially with the snow reflecting them. Plus, at higher altitudes, the suns rays are stronger.
- Snowboarders should think about wearing wrist guards to protect their wrists during falls.
Stay safe, and have fun on the slopes!
5 Exercises to Help Prevent Ski and Snowboard Injuries
Staying in shape for winter activities doesnt have to be complicated! Here are some simple exercises recommended by our sports medicine team to help you build strength and avoid lower-body injuries:
1. Plank
Start by lying on your stomach, then push up onto your toes and forearms, keeping your elbows directly under your shoulders. Tighten your glutes and keep your body in a straight linedont let your belly sag or your hips lift too high.
Want to mix it up? Try a side plank to target your oblique muscles (the sides of your core).
2. Superman on a Stability Ball
Lie face-down on a stability ball with your toes touching the ground for balance. Stretch your arms straight out in front of you and lift your upper body until youre in a straight line from head to heels.
This move strengthens your back, glutes, hamstrings, and coreall the muscles that help keep you upright and steady on the slopes.
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3. Stability Ball Bridge and Curl
Lie on your back with your ankles resting on a stability ball. Press into the ball as you lift your hips off the ground, keeping your shoulders, neck, and head relaxed on the floor.
You can hold this position to focus on your glutes and core or add a curl by bending your knees and pulling the ball toward you. This version works your hamstrings and helps protect your knees, especially your ACL.
4. Squats
There are two versions to try:
- Chair Squats: Start by sitting back onto a chair, sticking your hips out first before bending your knees. Keep your chest up and your knees behind your toes. Engage your core, glutes, and quads as you stand back up.
- Goblet Squats: For a challenge, hold a weight at chest level while squatting. Keep your chest forward (not looking up) to avoid putting strain on your back.
Squats are key because they mimic the position your body is in while skiing or snowboarding.
5. Lateral Band Walks
Place a resistance band around the balls of your feet. Lower into a slight squat and step side to side. This activates your glutes, quads, and core while focusing on the gluteus medius, a muscle that supports hip and knee stability.
Strong hips are essential for preventing knee injuries, so this exercise is a must!
These moves will help you stay strong, steady, and ready to enjoy the slopes all season long!
Also Read: What is the Best Warm-Up Routine Before Skiing?
Sports Performance and Injury Prevention at UC Davis Health
Our sports medicine team is here to help you reach your fitness goals and stay injury-free. Check out these resources we offer:
- Sports Performance Program: Want to get more out of your workouts? Our program provides assessments to optimize your fitness training and improve your performance.
- Injury Prevention: We can analyze your movements to spot potential risks and help you avoid injuries before they happen.
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- Preventing Overuse Injuries in Teens: Did you know that almost half of all teen sports injuries are from overuse? Learn how to recognize the warning signs and prevent them.
- Body Composition Analysis: Get a detailed look at your bodys fat, muscle, and bone percentages to guide your workouts and nutrition plan.
Were here to support you every step of the waywhether youre training for a big event or just staying active and healthy!