Winter sports like skiing and snowboarding attract millions of participants each year, offering exhilarating outdoor recreation. However, these sports carry significant injury risks due to high speeds, challenging terrain, and environmental conditions. At M.O. Therapy in Markham, we help winter sports enthusiasts prevent and recover from injuries so they can enjoy the slopes safely.
Understanding Winter Sports Injuries
Skiing and snowboarding have distinct injury patterns:
Alpine Skiing:
- Knee injuries account for 30-40% of all ski injuries
- ACL tears are the signature ski injury
- Lower extremity injuries dominate
- Thumb injuries (Skier's thumb) are common
Snowboarding:
- Upper extremity injuries are most common (50%+)
- Wrist fractures dominate (especially beginners)
- More head and spine injuries than skiing
- Ankle injuries more common than in skiing
Understanding these patterns helps athletes focus prevention efforts appropriately.
Knee Injuries in Skiing
ACL Tears
The anterior cruciate ligament (ACL) tear is the most significant ski injury, often occurring during falls or loss of control.
Common Mechanisms:
Boot-Induced ACL Injury:
- Ski boot forces tibia forward
- Creates ACL-loading position
- Occurs during backward falls
- Called "phantom foot" mechanism
Combination Loading:
- Simultaneous rotation and valgus stress
- Common when catching an edge
- Landing jumps off-balance
Risk Factors:
- Female sex (2-8 times higher risk)
- Previous knee injury
- Fatigue
- Ability level (intermediate highest risk)
- Equipment and binding setup
Prevention Strategies:
Physical Preparation:
- Pre-season leg strengthening
- Neuromuscular training
- Balance and proprioception work
- Hip and core stability
Safe Skiing Practices:
- Professional binding adjustment
- Awareness of fatigue
- Skiing within ability level
- Proper falling techniques
Equipment Considerations:
- Professional binding setup
- Appropriate binding release settings
- Regular equipment maintenance
- Proper boot fit
MCL Injuries
Medial collateral ligament sprains are common from falls and collisions.
Causes:
- Valgus stress to knee
- Catching inside edge
- Collisions
Treatment:
- Usually heals without surgery
- Bracing during recovery
- Progressive rehabilitation
- 2-8 week recovery typically
Meniscus Tears
Can occur with twisting injuries during skiing.
Symptoms:
- Joint line pain
- Swelling
- Clicking or catching
- Difficulty straightening knee
Upper Extremity Injuries
Skier's Thumb
Ulnar collateral ligament injury of the thumb from pole strap impact.
Mechanism:
- Fall with pole in hand
- Strap forces thumb into abduction
- Can be partial or complete tear
Prevention:
- Proper pole grip technique
- Consider strapless poles
- Release pole during falls
Treatment:
- Casting or splinting for partial tears
- Surgery often needed for complete tears
- 6-12 week recovery
Shoulder Injuries
AC Joint Separations:
- From falls onto shoulder
- Common in both skiing and snowboarding
- Grade 1-3 severity
- May require significant recovery time
Rotator Cuff Injuries:
- From falls or impacts
- Can be strains to complete tears
- Treatment depends on severity
Shoulder Dislocations:
- Result from falls
- May become recurrent
- Require proper rehabilitation
Snowboarding-Specific Injuries
Wrist Fractures
The most common snowboarding injury, especially in beginners.
Mechanism:
- Falling forward onto outstretched hands
- Natural protective reflex
- Beginners fall more frequently
Prevention:
- Wrist guards (recommended for beginners)
- Learning proper falling techniques
- Building skill progressively
- Lessons from qualified instructors
Ankle Injuries
More common in snowboarding than skiing due to softer boots.
Types:
- Lateral malleolus fractures
- Syndesmosis injuries
- Talar process fractures
Prevention:
- Stiffer boots for support
- Proper boot fit
- Skill-appropriate terrain
Spinal Injuries
More common in snowboarding than skiing.
Risk Activities:
- Terrain parks
- Jumps and aerial maneuvers
- Falls on hard-packed snow or ice
Prevention:
- Progress terrain park skills gradually
- Wear protective gear (spine protectors)
- Know your limits
- Check landing areas before jumping
Head Injuries and Concussions
Both skiing and snowboarding carry concussion risk.
Risk Factors:
- High speeds
- Trees and obstacles
- Collisions with other skiers
- Falls on hard surfaces
- Terrain park activities
Helmet Use:
- Reduces head injury risk by 35-50%
- Should fit properly
- Replace after significant impact
- Helmets mandatory for children in many areas
Concussion Recognition:
- Headache
- Confusion
- Dizziness
- Nausea
- Vision changes
- Loss of consciousness
Management:
- Stop skiing immediately
- Medical evaluation
- No return to slopes until cleared
- Graduated return protocol
Prevention Strategies
Pre-Season Preparation
Strength Training (8-12 weeks before season):
Lower Body:
- Squats 3x10-12
- Lunges 3x10 each leg
- Single-leg deadlifts 3x10 each
- Step-ups 3x12 each leg
- Wall sits (progress duration)
Core:
- Plank variations
- Side planks
- Dead bugs
- Pallof press
Balance:
- Single-leg stands (progress to unstable surfaces)
- Bosu ball exercises
- Dynamic balance work
Cardiovascular Conditioning:
- Build endurance before ski season
- Interval training mimics skiing demands
- Consider cycling, running, or stair climbing
Safe Skiing and Snowboarding Practices
Terrain Selection:
- Ski within your ability level
- Progress gradually to harder terrain
- Know the mountain and conditions
- Avoid skiing when exhausted
Equipment:
- Professional binding setup annually
- Proper boot fit
- Helmet use (always)
- Wrist guards for snowboarding beginners
- Consider back protection for park riders
Environmental Awareness:
- Check conditions before skiing
- Be aware of ice and hard-pack
- Avoid trees and obstacles
- Watch for other skiers
Physical Awareness:
- Take breaks when fatigued
- Stay hydrated
- Don't ski while impaired
- Know when to stop for the day
Falling Techniques
Skiing:
- If falling backward, try to fall to the side
- Keep hands off the ground
- Try to roll with the fall
- Avoid trying to stop with poles
Snowboarding:
- Tuck chin to chest
- Keep arms close to body
- Try to roll with impact
- For forward falls, don't oustretch hands
Treatment at M.O. Therapy
Physiotherapy
Our physiotherapists specialize in winter sports injuries:
Services:
- ACL and knee injury rehabilitation
- Post-surgical recovery programs
- Return-to-slopes protocols
- Pre-season injury prevention programs
Massage Therapy
Our RMTs help winter sports athletes:
- Recovery from ski trips
- Address muscle tension from long days
- Pre-season conditioning support
- Post-injury recovery
Chiropractic Care
Chiropractic benefits winter sports enthusiasts through:
- Spinal assessment after falls
- Joint mobility optimization
- Soft tissue treatment
- Performance enhancement
Frequently Asked Questions
How can I prevent ACL injuries while skiing? Prevention involves pre-season strength training (especially legs and core), proper binding setup by a professional, skiing within your ability level, awareness of fatigue, and learning proper falling techniques.
Should I wear wrist guards for snowboarding? Wrist guards are highly recommended for beginners and intermediate snowboarders as they significantly reduce wrist fracture risk. More advanced riders may choose not to use them, but they remain beneficial.
When can I return to skiing after an ACL injury? After ACL reconstruction, return to skiing typically takes 9-12 months with appropriate rehabilitation. Some athletes take longer to build confidence and ensure full recovery.
Do helmets prevent concussions? Helmets reduce the risk of head injuries, including some concussions, by 35-50%. While they don't prevent all concussions, they are strongly recommended for all skiers and snowboarders.
Book Your Assessment
If you're recovering from a winter sports injury or want to prepare for the upcoming season, M.O. Therapy in Markham can help. Our team understands the demands of skiing and snowboarding.
Call (905) 201-5827 or book online for your assessment. We offer direct billing and same-day appointments.