How to Avoid the ‘Bluebird Blues’: Spring Skiing Injury Prevention

Every now and then the stars align and British Columbians are blessed with a late season dump of snow which allows us to enjoy Spring skiing. Is there anything better than bluebird day with fresh tracks to be made? However, caution must be taken as spring conditions pose their own risks. The warmer and longer days of Spring skiing can lead to an increased risk of injury due to many factors described below.

1. Changing Snow Conditions
One of the biggest challenges with spring skiing is the unpredictable nature of the snow, especially here in British Columbia. The snow quality can change dramatically throughout the day, from icy and firm in the early morning to slushy and soft by the afternoon.

An icy and crusty surface can lead to a variety of musculoskeletal injuries, especially when skiers try to maintain high speeds or tackle challenging terrain in these conditions. The risk of falls increase, and your knees, shoulders, and wrists often bear the brunt of the force. By afternoon the snow is often soft and moist, leading to excess demand on your muscles, especially the quadriceps (anyone who has gone from mid station to Creekside in April can relate).

Typically, spring skiing means a change in snow condition multiple times on the same day, or even a change in the condition on the same run i.e. Skiing from the top of the mountain down to the village. Hard packed and icy conditions transitioning into sticky, slushy conditions sometimes happen quickly and without much notice resulting in sudden twists, crashes and subsequent bodily sprain and/or strain.

If you are skiing in the backcountry, be mindful of the potential for avalanches. The large variability in temperatures paired with melting snow and weak layers of snowpack are a recipe for disaster. As snow conditions can vary quickly, always check the avalanche forecast and carry the necessary safety equipment.

2. Equipment selection and maintenance
As the end of the season approaches it is easy to forget about equipment maintenance. Make sure your skis/board are waxed and tuned properly to handle different snow conditions.

Standard ski waxes for spring are warm weather specific, like a yellow colour wax for your board or ski bases to ensure bases are hydrophobic and are better able to glide over soft, wet snow. True alpine traditionalists often opt for black/molybdenum wax which provides an additive to repel dirt, reduce static friction and improve glide. Be sure to wax your bases at least every other day on the slopes for best results.

Spring skiing means a higher likelihood of brighter days. Ensure the proper lens selection for your goggles to avoid excessive glare. Typical suggestions are goggles or glasses with a lower Visible Light Transmission (VLT) less than 25% and typically Platinum, Black or Red lenses are best when the sun is blazing down on those bluebird days.

3. Exposed Rocks and Hazards
Spring conditions bring warm weather and with it melting snow. Areas once covered with fluffy snow, now expose jagged rocks and exposed tree stumps. Be mindful of off-piste terrain early in the morning, as it is likely to be challenging with an overnight freeze thaw, with ice moguls, ice chunks, making steep descents with exposed rock a few notches more difficult and unpleasant.

Injury Prevention and the role of Physiotherapy
More daylight hours paired with warmer temperatures can lead to long days on the mountain. As your body fatigues, so does your form. This increases the likelihood of muscle strains and ligament sprains. It is important to listen to your body and recognize signs of muscular fatigue. These include, but are not limited to, weakness, soreness, and muscle cramping.

Stay hydrated and make sure you have an adequate warm up and stretch (dynamic stretching preferred) before heading out. This is especially important after your mid-day lunch break when the muscles have had a chance to cool down and become stiff.

At the end of the day if you are nervous about the long ski out, there is no shame in enjoying the view while downloading via the gondola!

Physiotherapy can help address muscle imbalance as we continue to ski/ride late into the spring as conditions allow. If you feel discomfort or pain it is advisable to address it right away. After a day on the slopes, post care is paramount. Stretching and tissue release (eg. foam rolling or massage stick are great ways to maintain flexibility and hasten recovery).

In the off season, strengthening exercises are highly recommended to get ready for the following season. A strength program should consist of squats, wall sits, Romanian Deadlifts, and various progressive core loading exercises tailored to your specific needs. Check out the video below for examples of these exercises.

Written by: Jonathan Tom-Yew