Common Ski Injuries : How to Stay Safe on the Slopes

By Physiotherapist Curtis Wong 

With the recent snowfall, many of us are heading up to the slopes to ski.  As this isn’t a year-round sport, it is good to prepare yourself for the physical demands of skiing so that you can prevent getting injured.  Here is an overview of common skiing injuries and injury-prevention exercises.

 

Anterior Cruciate Ligament (ACL) Strain

What to strengthen:  Hamstrings via deadlifts.

What to lengthen:  Muscles attaching to the IT band via foam rolling

Shoulder Strain

What to strengthen:  Rotator cuff via rotator cuff swings.

What to lengthen:  Pecs via corner stretch.

Thumb Sprain (“Skier’s Thumb”)

What to strengthen:  Abductor Pollicis Longus via grip ball or power web exercise.

What to lengthen:  Abductor Pollicis Longus via direct pressure into first webspace.

Low Back Strain

What to strengthen:  Gluteus maximus via backwards walking on treadmill.

What to lengthen:  Lumbar paraspinals via prayer stretch.

In addition to exercise, proper equipment and form technique on the hill is important for injury prevention.  If you do sustain an injury, see a physiotherapist soon after for proper diagnosis and treatment plan.  Have fun and stay safe!