Skiing is a beautiful but demanding sport

Downhill skiing is among the most popular winter sports. However, it is also associated with a relatively high risk of injury. Injuries most commonly occur during falls, loss of control, fatigue, or overestimating one’s own abilities.

Prevention should begin even before departing for the mountains. Proper physical preparation, correct equipment, and sensible behavior on the slopes can significantly reduce the risk of injury.

Physical preparation before skiing

Skiing requires strength, coordination, stability, and endurance. The muscles of the thighs, buttocks, torso, and core are particularly important.

Suitable exercises include:

• lunges,
• squats,
• stability exercises,
• core strengthening,
• plank,
• balance exercises.

Stronger and better-prepared muscles help manage critical situations on the slopes and can reduce the risk of falls or injuries.

Protective gear and equipment

A ski helmet should be a matter of course. For children, a helmet is absolutely essential, but it is equally important for adults.

Correctly adjusted bindings are also crucial. Bindings that are too tight or poorly set can increase the risk of knee or lower limb injuries during a fall.

A back protector can protect against direct impact, but it does not provide protection against all types of spinal injuries. Therefore, it is important not to rely solely on protective gear, but to ski according to one’s own abilities.

Fatigue increases the risk of injury

Many injuries occur when the skier is fatigued. With fatigue, coordination, reaction time, and the ability to handle unexpected situations deteriorate.

Breaks, sufficient fluids, energy, and sensible pacing of exertion are important. In children, it is necessary to monitor fatigue even more closely, as they often cannot evaluate it correctly.

When to seek a doctor after skiing?

If pain in the knee, shoulder, ankle, back, or other part of the body appears after a fall and does not subside, a professional examination is advisable. This is especially true if swelling, instability, restricted movement, or the inability to bear weight on the limb is present.

Are you experiencing knee, shoulder, back, or ankle pain after skiing? Book an orthopedic examination at HR Clinic.