Published on: 13-Mar-2025
Spring break is one of the most popular times of the year for ski enthusiasts to hit the slopes. The days are longer, the sun is shining, and the snow is often in prime condition. However, as an orthopedic surgeon who skis regularly, I’ve seen firsthand how injuries can quickly turn a dream vacation into a painful recovery. Whether you’re a beginner or an expert, taking a few key precautions can help you stay safe and enjoy your time on the mountain. Here are my top tips for avoiding skiing injuries.
1. Warm Up Before You Hit the Slopes
Cold muscles are more prone to injury. Before you strap on your skis, take 10-15 minutes to warm up with light cardio and dynamic stretching. Focus on leg muscles, your core, and your lower back. Squats, lunges, and leg swings can improve flexibility and circulation, reducing your risk of strains and sprains.
2. Use Proper Equipment and Make Sure It Fits Well
Ill-fitting gear can lead to serious injuries. Boots should be snug but not too tight, providing good ankle support. Bindings should be properly adjusted to your weight, height, and skill level. A professional ski shop can help ensure your equipment is in top shape. And don’t forget your helmet—head injuries are some of the most severe but preventable ski accidents.
3. Know Your Limits and Ski Within Them
One of the biggest mistakes skiers make is overestimating their ability. If you’re tired or unsure about a run, take a break or choose an easier slope. Most ski injuries happen in the afternoon when fatigue sets in. Listen to your body, and don’t push yourself too hard.
4. Follow Proper Technique and Stay Balanced
Keeping a balanced stance with knees slightly bent and weight centered can prevent falls. Avoid leaning back, which can put unnecessary strain on your knees and lead to injuries like ACL tears. If you’re new to skiing or haven’t been in a while, consider taking a lesson to refresh your technique.
5. Watch Out for Changing Snow Conditions
Spring skiing can bring varying snow conditions—from icy patches in the morning to slushy, heavy snow in the afternoon. Adjust your skiing style accordingly. Icy conditions require controlled movements, while heavy snow can put extra strain on your knees.
6. Stay Hydrated and Take Breaks
Dehydration and fatigue increase your risk of injury. Drink plenty of water throughout the day, and take breaks when needed. Even a short rest can help maintain focus and energy.
Skiing should be a fun and exhilarating experience. By following these injury-prevention tips, you can maximize your time on the slopes and minimize your risk of ending up in my office. Stay safe, ski smart, and enjoy your spring break!
The post Ski Smart, Stay Safe: A Guide to Injury-Free Skiing appeared first on Sports Medicine Weekly By Dr. Brian Cole.