The Most Common Ski Injuries
Skiing is one of the most exciting and challenging winter sports. The thrill of gliding down snowy slopes, the crisp mountain air, and the adrenaline rush of carving sharp turns are experiences many people look forward to each year. But skiing also comes with risks. Every season, countless skiers face injuries that range from mild to severe, often requiring weeks or even months of recovery.
Understanding the most common skiing injuries, how they happen, and what’s happening inside your body can help you be more aware of the risks. Read on as our Austin, TX physical therapy team explains what they see the most on a daily basis when it comes to working with skiers:
- Knee Injuries
Knee injuries are among the most frequent skiing-related injuries, often caused by twisting or awkward landings. Skiing puts significant stress on the knees, especially during sharp turns or when falling with the skis still attached. The knees must handle not only the skier’s body weight but also the forces generated by speed, gravity, and turns.
The most common knee injuries include:
- Anterior Cruciate Ligament (ACL) Tears: The ACL is one of the key ligaments that stabilize the knee. When a skier makes a sudden stop, twist, or fall, the force can overstretch or tear the ligament. A tear can cause pain, swelling, and a sense of instability in the knee.
- Medial Collateral Ligament (MCL) Injuries: The MCL runs along the inner side of the knee and helps prevent it from bending inward. A fall or collision that pushes the knee sideways can stretch or tear the MCL.
- Meniscus Tears: The meniscus is a piece of cartilage that cushions the knee joint. Sudden twists or heavy impacts can cause this cartilage to tear, leading to pain, stiffness, and difficulty moving the knee.
- Shoulder Injuries
Skiing often involves falls, and when skiers instinctively reach out to catch themselves, they risk injuring their shoulders. If you put your hand out to break your fall, there is a good chance you’re going to tweak your shoulder which now has to deal with your speed, direction, and body weight all colliding at once. These injuries are also common in collisions with other skiers or obstacles.
- Dislocated Shoulder: The shoulder joint is highly mobile but less stable, making it prone to dislocations. When a skier falls with an outstretched arm, the upper arm bone (humerus) can pop out of the shoulder socket. This is usually accompanied by severe pain, swelling, and limited range of motion.
- Rotator Cuff Strain or Tear: The rotator cuff is a group of muscles and tendons that stabilize the shoulder. A fall or sudden jerking motion can overstretch or tear these tendons, causing weakness and pain, especially when lifting the arm.
- Wrist and Hand Injuries
Wrist and hand injuries often occur when skiers fall and try to break their fall with their hands. Holding ski poles during a fall can also add pressure to the wrists and fingers, increasing the risk of injury. Unfortunately, these injuries normally go hand-in-hand (pun intended!) with shoulder injuries.
- Wrist Sprains: A sprain happens when the ligaments in the wrist are stretched or torn due to a forceful impact. This leads to pain, swelling, and reduced range of motion.
- Fractures: The bones in the wrist and hand, such as the radius or scaphoid, can fracture under the stress of a fall. Fractures often cause immediate pain, swelling, and sometimes visible deformity.
- Skier’s Thumb: This occurs when the thumb is forcefully bent backward while holding a ski pole during a fall. It typically involves damage to the ulnar collateral ligament (UCL) in the thumb, leading to pain and weakness when gripping objects.
- Head Injuries
Collisions with other skiers, trees, or rocks can result in head injuries. Even a simple fall on icy terrain can cause a skier’s head to hit the ground hard, especially if they’re not wearing a helmet. One of the most tragic head injuries you may be familiar with is that of the actress Natasha Richardson. She fell on a bunny slope and was unfortunately not wearing a helmet. At first she felt fine and walked it off, but only a few hours later she died. It is important if you fall and hit your head (even with a helmet) to seek medical attention immediately.
- Concussions: A concussion occurs when the brain is jolted inside the skull due to a blow to the head. This can lead to symptoms like dizziness, confusion, headache, and nausea. Repeated concussions can have long-term effects on brain health.
Skull Fractures: Severe impacts can cause the bones of the skull to crack. This type of injury often requires emergency medical attention and can be life-threatening.
- Spinal Injuries
Skiing at high speeds, making sudden movements, or falling awkwardly can put a skier at risk of spinal injuries. These can also result from collisions or hitting uneven terrain. These are especially prevalent in those that sit all day at their desk. Your back is not used to taking strain from this type of activity.
- Herniated Discs: The spine consists of vertebrae cushioned by discs. A sudden impact or twist can cause the inner gel-like material of a disc to push out through its outer layer, compressing nearby nerves. This can lead to back pain, numbness, and tingling sensations.
- Fractures: A hard fall or collision can fracture the vertebrae in the spine. Depending on the severity, this can result in localized pain, limited mobility, or even nerve damage.
- Paralysis: In extreme cases, severe spinal injuries can damage the spinal cord, leading to partial or complete paralysis.
- Neuropathy and Nerve Injuries
Neuropathy, or nerve damage, can develop after repetitive stress, compression, or trauma to the nerves. In skiing, this can occur from prolonged pressure on certain areas, such as the feet, or as a result of injuries to the back or neck.
- Peripheral Neuropathy: This occurs when nerves outside the brain and spinal cord are damaged, often causing tingling, numbness, or weakness in the hands or feet. For skiers, tight boots or repetitive pressure on the feet can contribute to this condition.
- Sciatica: This is caused by compression of the sciatic nerve, which runs from the lower back down the legs. A herniated disc or a back injury from skiing can irritate the nerve, leading to sharp, shooting pain down one leg.
- Carpal Tunnel Syndrome: Holding ski poles for long periods or repetitive wrist movements can compress the median nerve in the wrist, leading to symptoms like numbness, tingling, and weakness in the hand.
- Fractures and Broken Bones
Fractures often occur during high-speed crashes, falls, or when a skier hits a hard surface. Beginners are especially prone to fractures as they learn to control their movements and manage speed. Age is also a factor here. While you should not be dissuaded from doing what you enjoy, you should prepare your body and keep in mind that age does relate to your susceptibility to injuries on the slopes.
- Stress Fractures: These are small cracks in bones caused by repetitive impact or overuse. Skiers can develop stress fractures in their legs or feet from the constant impact of skiing.
- Broken Legs: The tibia (shinbone) and fibula are the most common leg bones to break in skiing. A severe fall or collision can cause these bones to snap, resulting in intense pain, swelling, and immobility.
- Broken Collarbone: Falling forward and landing on an outstretched arm or shoulder can break the clavicle. This injury is painful and often accompanied by a visible bump at the fracture site.
- Hypothermia and Frostbite (Bonus Risks)
While not injuries in the traditional sense, hypothermia and frostbite are risks for skiers spending long hours in freezing temperatures. Poor clothing choices or getting wet in icy conditions can lead to these issues.
- Hypothermia: When your body loses heat faster than it can produce it, core body temperature drops. This can cause shivering, confusion, and in severe cases, loss of consciousness.
- Frostbite: Prolonged exposure to cold can damage skin and underlying tissues, especially in extremities like fingers and toes. The skin may feel numb, harden, and even turn black in extreme cases.
Protect Yourself and Stay Aware
Skiing is a thrilling sport, but it comes with real risks. Understanding the most common injuries can help you take precautions and enjoy the slopes safely. Always wear the proper gear, be mindful of your body’s limits, and consider taking lessons if you’re new to skiing. By staying informed and cautious, you can reduce your chances of injury and make the most of your ski season.
And no matter what stage of skiing you are in — pre season, during the season, or post season — a physical therapist can help! Before the season they can help train your body for skiing. During the season they can help with injuries or soreness. And of course, post season they can focus on any injuries you might have sustained. Get a FREE discovery session today at Move Empower Concierge Physical Therapy so that you are ready to ski!