Shred the Slopes, Not Your Ligaments: Expert Tips to Avoid Skiing and Snowboarding Injuries This Season

The thrill of skiing and snowboarding comes with an undeniable sense of adventure, but it also carries the potential for injuries. Whether you're a seasoned skier or a first-time snowboarder, preparation is the key to keeping your body strong, flexible, and injury-free.

In Canada, there were 5,434 alpine skiing-related injuries reported in the Canadian Hospitals Injury Reporting and Prevention Program (CHIRPP) database between October 1, 2016, and January 11, 2024, according to Health Infobase.

From pre-season fitness routines to essential gear and recovery strategies, taking a proactive approach will ensure you enjoy every moment on the mountain without worry. Let’s explore practical tips to make your ski and snowboarding season as safe and enjoyable as possible.

Pre-Season Preparation

Physical Fitness

Before hitting the slopes - i.e. weeks or maybe even a few months before -   you should think about your overall physical fitness level.

• Core Strength: Do you have the core strength, the leg power, and the overall endurance to hit the slopes?
• Flexibility: Is your flexibility in the lower back, hips, and legs where it should be to enjoy a safe and healthy outdoor season?
• Cardiovascular Fitness: Skiing and snowboarding can take a lot of juice out of you; is your stamina up to par to last through the day and reduce your fatigue on the slopes?

Professional Instruction

Maybe you’re an old pro on the snow, or maybe you’re just starting out.  Taking lessons or simply refreshing your skills with a qualified instructor will help you maintain proper snowboarding or skiing posture to reduce strain on your joints.

Chiropractic Checkup

Your chiropractor should be an essential part of your preseason preparation, so it’s a good idea to do a checkup before the season starts:

• Spinal Assessment: Identify and address existing spinal misalignments (subluxations) that can increase injury risk.
• Postural Evaluation: Correct poor posture that can contribute to muscle imbalances and weaknesses.

On The Slope Strategies

2.    Warm-Up and Stretching

We all know that proper warm-up and stretching goes a long way in enjoying our day on the slopes, but sometimes in the excitement and anticipation of what’s to come, we forget this all-important activity.

• Dynamic Warm-Up: Include light cardio activities (e.g., jogging or jumping jacks) before hitting the slopes.
• Targeted Stretching: Focus on stretching the quadriceps, hamstrings, calves, and back.
• Gradual Progression: Start with easier runs and gradually increase difficulty as your fitness improves.

3.    Awareness and Terrain Management

• Inspect the Terrain: Be aware of ice patches, obstacles, and uneven surfaces.  Assess snow and weather conditions, and be aware of changing mountain conditions.
• Know Your Limits: Avoid overly challenging slopes based on skill level and fitness, and avoid skiing or snowboarding when overly tired.
• Follow the Rules: Adhere to slope guidelines and etiquette; maintain proper visibility and awareness of your surroundings, including other snowboarders and skiers.

4.   Hydration and Nutrition

• Stay Hydrated: Drink water regularly to maintain energy and muscle performance. Do not consumer alcohol while on the slopes.
• Proper Nutrition: Consume a balanced diet rich in protein and complex carbohydrates for sustained energy. Remember that burger and fries at the chalet? It may not be the best nutritionally, but...

5.    Injury Prevention Techniques

Other than the obvious recommendations to avoid hitting trees, boulders or people, here are some tips to help minimize the risk of injuries:

• Frequent Breaks: Rest to avoid fatigue, which can lead to poor judgment and accidents.
• Fall Techniques: Practice safe falling methods to minimize impact (e.g., tuck and roll for snowboarders).

Off The Slopes

What you do once you’re done skiing or snowboarding and are off the slopes can also have an impact on your overall wellbeing. Here are some helpful tips to guide you.

Post-Skiing & Post-Snowboarding Recovery

• Cool Down: Stretch and cool down muscles to prevent stiffness and soreness.
• Hydrotherapy: Use hot baths or cold packs to soothe muscles and reduce inflammation. Après-ski anyone?
• Chiropractic Care: Schedule post-skiing adjustments to address misalignments and maintain spinal health. It’s also an excellent idea to schedule a mid-season check-up to look for any emerging musculoskeletal issues. Also, a comprehensive post-season chiropractic check-up is just what the doctor ordered to stay healthy!

Recognizing Signs of Injury

Sometimes we take a small tumble - especially getting on or off the chairlift! We brush off the snow, pick ourselves back up and go, but sometimes it’s a bigger wipeout or we crash into something or someone, and that can hurt!

We should always be on the lookout for signs of serious injury in ourselves and in others, such as persistent pain, swelling, or limited mobility. It’s always a good idea to consult with a medical professional such as a doctor, chiropractor or physiotherapist after falls or accidents.

Better Health May Be for You

You can enjoy a safe and healthy skiing and snowboarding season with Dr. Lanoue's help. He and his team of dedicated health professionals are there to assist you in your health journey.

Please contact us today to schedule your appointment.

Better Health may be for you: Call Dr. Lanoue