Stay Safe on the Slopes: How to Prevent Ski and Snowboard Injuries This Winter

There’s a large group of Americans — about 15 million skiers and 8 million snowboarders — who spend summer longing for the snow to fly up in the mountains so they can get back out on the slopes. 

The team of sports medicine experts at SOAR Spine and Orthopedics wants to share some injury prevention strategies with skiers and snowboarders who consider themselves enthusiastic members of this group and are planning on skiing and/or snowboarding this winter.

While injury rates among skiers and snowboarders are relatively low — about 1.2 per 100,000 participants — they can still happen, and here’s how to protect yourself.

Get your gear tuned

Before you head out, it’s a great idea to visit a local ski and snowboard shop to get your gear tuned up with better edges and a good wax job. The shop representative should also check your bindings to ensure they’re functioning and set correctly for your ability and weight.

While you’re at the shop, try on your boots with a professional fitter to ensure that your footwear supports your feet properly — loose boots can lead to injuries.

Tune yourself up, too

Diehard winter sports enthusiasts spend much of their summers doing squats against the wall to make sure their quads remain strong during the off-season. While this might be extreme, the spirit of this practice is a good one — you shouldn’t head to the slopes with weak legs, glutes, and core muscles.

We recommend targeting these muscle groups if you’re planning to slide this winter, and here are some great exercises to get you started.

Hydrate, and hydrate some more

In winter, many people don’t drink as much water as they should, and this is especially true on the slopes. We want you to hydrate for several reasons. First, hydration helps your muscles to function better — on the other end of this spectrum, dehydration often leads to muscle cramps and tighter muscles that are more prone to injury.

Second, many slopes are at high altitudes — for example, at nearby Lake Tahoe, many base areas are at 8,000 or 9,000 feet, with the slopes rising from there. If you don’t drink enough water at these higher altitudes, you can be laid out by altitude sickness, which can not only make you miserable but also set the stage for injury.

Ease back in

A great practice is to take it slow on the first day back on the slopes and not push too hard. Get your body acclimated to the altitude and allow your muscles time to readjust to the activity.

Do some stretching before you head out and take a few cruiser runs to warm up — you can save the more challenging terrain for the second day and beyond.

Know your responsibility code

There’s a skier/snowboarder responsibility code that has been in practice for decades, and it’s a good idea to brush up on it. Many accidents on the slopes are caused by people not practicing good trail etiquette.

So, practices like looking uphill before you head off and stopping along the sides of the trail instead of the middle are excellent for avoiding collisions. For the full Your Responsibility Code, click here.

With some preparation, the right gear, a good knowledge of the terrain, and your responsibility code, you can get out and enjoy these great winter pursuits while minimizing injury. 

Should you injure yourself despite your best efforts, know that we offer comprehensive skier rehabilitation services.

If you have more questions about injury prevention on the slopes, we’re happy to help. To consult with one of our sports medicine specialists, contact us online or by phone today to book an appointment at one of our offices in Santa Clara or Redwood City, California.