Hello,
One of the favorite activities for many people during the winter months is skiing. Millions of people ski on various slopes in ski resorts both in our country and around the world. Sports enthusiasts typically turn to skiing to relax and increase their excitement. However, this sense of excitement and adrenaline addiction can sometimes, as in any sport, lead to injuries.
Personal ski equipment is unfortunately quite expensive and needs to be replaced constantly, especially in children, as it changes according to size and weight. Therefore, when you go on a skiing holiday or want to ski, you will find yourself at the ski equipment rental place first. Acquiring equipment suitable for your measurements here is one of the most important rules for healthy skiing. After this, of course, we head to the slopes and ski lifts. However, when we go to the slopes, we may get confused with many different colored signs: green, blue, red, and black. Keep in mind that these represent the difficulty levels of the slopes. The green slope is the easiest beginner slope, while the blue is a bit more advanced, and the red and black are for professional skiers. If you are just learning to ski or are skiing for the first time, it is recommended to start with green slopes. If you have never skied before, it is highly recommended to go on the slope with an instructor for the first time.
In skiing, unfortunately, falls are almost a natural part of the sport and occur very frequently. The quality of the snow, especially its softness, actually prevents these injuries from leading to much more severe situations. Soft snow acts like an airbag to protect you during falls. However, despite this, sometimes injuries are inevitable. Apart from simple muscle contusions and injuries, the most common joint injury is knee injuries. Anterior cruciate ligament (ACL) injuries make up about 15% of all ski injuries.
ACL injuries in skiing occur through 3 main mechanisms.
The Ski Catching Mechanism
This injury occurs particularly when you try to excessively rotate your leg inward in a reflex manner when you lose balance. At that moment, when you try to recover the ski, excessive pressure is placed on the outside of your knee, which can cause the anterior cruciate ligament to tear, usually accompanied by an injury to the lateral collateral ligament.
Approximately half of all knee injuries occur through this mechanism.
Leaning Back (Sitting Back) Injury
This type of injury is seen in beginners, especially when they lean back due to fear of falling. In more professional skiers, it occurs when they fail to control their center of gravity after jumping and end up leaning back. In this case, the ski stays on your foot, and since the boots on your ankle restrict the movement of your ankle, all the load directly falls on the anterior cruciate ligament, causing it to tear. About 25% of all knee injuries occur in this way.
Dynamic Snow Plow Mechanism
This occurs when you lose control of the inner edge of the ski during turns, loading the outside of the ski first, then reflexively trying to load the inner edge. This can lead to an injury by placing extra load on the inner side of your knee, tearing both your anterior cruciate ligament and medial collateral ligament. About 25% of injuries occur in this way.
These mechanisms are usually associated with movement patterns resulting from reflex actions. Therefore, make sure you are in control while skiing and remember to avoid abrupt movements.
So, will these injuries inevitably happen? Can’t we prevent them? Of course, there are ways to prevent them. If you follow the suggestions below, your injury risk will decrease by 62%.
10 Tips to Prevent Skiing Injuries
- Skiing is not just a sport that involves the legs. Both your legs and core muscles (abdominals and lower back) need to be strong. For this, exercises to strengthen your quadriceps, hamstrings, glutes, and calf muscles should be done. Simple exercises such as squats, lunges, deadlifts, and wall-sits are recommended for this purpose.
- Skiing is actually a balance sport. Doing balance and coordination exercises reduces your injury risk.
1-) Standing on one foot
2-) Balance board exercises
3-) Yoga-pilates
- Even though skiing is seen as a fun or holiday sport for many, it is essential to do dynamic warm-up exercises beforehand.
1-) Leg swings
2-) High knee lifts and squat exercises
3-) Hip and waist circle exercises
4-) Jumping jacks exercise
- Good technique is very important. Specifically, your knees should be slightly bent, and you need to get into a position that transfers your weight forward. For this, the front of your shin should feel the front of your boot.
- Proper equipment is an essential prerequisite for skiing. The boots should be properly fastened, and the ski length should be selected according to your height, level, and activity. Additionally, the boot-ski connection should be properly set up. Helmets and other protective equipment must be used.
If you have a history of knee injuries, it is also recommended to use protective knee braces.
- Many injuries are related to fatigue. Therefore, we recommend that you rest when you feel tired. Pushing yourself too hard increases your injury risk.
- Especially if you are a professional skier, do not neglect off-season training. Cycling, swimming, strength training, and ski-specific training programs will not only increase your performance but also reduce your injury risk.
- Make good use of the slope. If you’re a beginner, avoid icy and bumpy surfaces.
- If you are a beginner or an intermediate skier, make sure to take lessons. This will both reduce your injury risk and increase the pleasure you get from skiing.
- Stay hydrated. Drink plenty of fluids and don’t run out of energy.
Remember, skiing is as fun as it is a dangerous sport if precautions are not taken. If you don’t want your enjoyable holiday to end with an unpleasant injury, you can enjoy skiing by using the necessary protective equipment and following these suggestions.
I wish everyone a snowy and enjoyable ski season.
