Participation in winter sports has increased significantly in the last few years. With an estimated 30 million people participating in winter sports each season, injury prevention is a top priority to ensure safety for athletes and active individuals of all ages. Skiing, snowboarding, and other winter sports offer fun, physical activity that helps you stay fit.
However, they also place stress on your joints, muscles, and ligaments, which is especially true if you’re returning to activity after a less active fall season. In 2022, winter sports injuries led more than 124,000 people to seek hospital treatment, according to the US Consumer Product Safety Commission.
Our Cascade Orthopedics & Sports Medicine Center, P.C., team sees an increase in winter sports injuries every year. Fortunately, many ski-related injuries are preventable and treatable, often with nonsurgical approaches. Musculoskeletal injuries associated with skiing are the result of a sudden event, although overuse issues and strains can also occur.
Here are three of the most common ski-season injuries and what you can do to avoid them.
The knee takes the brunt of twisting, sudden stops, and awkward landings on the slopes. ACL tears, meniscus injuries, and ligament sprains are among the most common ski-related knee injuries we see in our clinic. These types of injuries often occur when a ski fails to release during a fall.
Strengthening your quadriceps, hamstrings, and glutes before ski season improves knee stability; keeping the supporting structures strong helps to protect the knee. Properly fitted bindings, warming up before hitting the slopes, and avoiding runs that cause fatigue late in the day can reduce your injury risk.
If knee pain or swelling appears after a fall, early evaluation is essential to prevent further damage.
Falls onto an outstretched arm or direct impact with the ground commonly lead to shoulder dislocations, rotator cuff tears, and AC joint injuries. Snowboarders are particularly vulnerable, but skiers aren’t immune.
Improving core strength and balance helps reduce the likelihood of falls. Learning safe fall techniques, such as tucking your arms instead of bracing with them, can protect your shoulders. Wrist guards and proper instruction are especially helpful for beginners.
To avoid long-term instability or stiffness, persistent shoulder pain, weakness, or limited range of motion should be evaluated promptly.
Long days on steep, uneven terrain, repeated flexion, and vibration can strain the lower back. Back pain may develop gradually or flare up suddenly after a challenging run or lift-related mishap.
Repetitive muscle overload and poor posture are the most common culprits in ski-related back strains. Core conditioning is critical for maintaining spine health when participating in winter sports. A strong core supports your spine and improves control on the slopes.
Strengthen the posterior chain with squats, lunges, deadlifts, and glute-focused exercises before the season to support your back during dynamic skiing movements.
If back pain lingers beyond a few days or radiates into your legs, it’s critical to rule out more serious issues.
Pushing through pain can turn a mild injury into a season-ending problem. At Cascade Orthopedics & Sports Medicine Center, P.C., we offer evidence-based, comprehensive care. Treatment options range from conservative approaches like physical therapy and bracing to advanced options, such as platelet-rich plasma therapy or stem cell injections, when appropriate.
With on-site imaging, musculoskeletal ultrasound, and a locally owned ambulatory surgical center, our team provides streamlined care designed to help you return to your activities as quickly and safely as possible.
Winter sports should challenge you, not sideline you. If you’re dealing with lingering aches or want guidance on injury prevention, expert orthopedic care makes all the difference.
Contact Cascade Orthopedics & Sports Medicine Center, P.C. in The Dalles or Hood River, Oregon if ski season pain is slowing you down. Call or request an appointment online today and protect your body for the rest of the season and beyond.
