Snow Sports Injury Prevention Tips

As the snow begins to accumulate, snow sports move into full swing. Skiing and snowboarding can be lots of fun, but there are those who will end up as one of the thousands who are injured on the slopes each year. The Hospital for Special Surgery Rehabilitation Department has come up with some tips to help get you through winter.

Here are some of the easy ways to help you have a healthy and fun season:

1. Don’t ski to get in shape - get in shape to ski. Strengthen your quadriceps and hamstrings muscles, and work on your endurance before you start skiing.
   
   
2. ALWAYS have your bindings serviced at the beginning of each season. Make sure you have your skis’ DIN (binding release) settings checked each ski season.
   
   
3. Take a professional lesson. Most injuries happen to less experienced skiers. Learn the right way from the start. A lesson also helps the intermediate skier break bad habits.
   
   
4. Warm up and stretch before hitting the slopes. Start your skiing on the easier trails and progress to the more advanced ones as you warm up.
   
   
5. Do not push yourself! Recognize when you need a break and try not to go for “one last run”. Most injuries occur towards the end of the day as you fatigue. Incorporate a day of rest in a long ski vacation.
   
   
6. Avoid Shoulder Injuries: Don’t hold onto the ski pole when falling. Try not to fall on an outstretched arm.
   
   
7. Avoid Skiers Thumb: Place your hand through the pole strap from the bottom, grasping the strap and pole at the same time.
   
   
8. Avoid ACL Injuries: Bail out when out of control rather then trying to regain your balance. Fall with your skis together, your head tucked in and arms at your side.
   
   
9. Avoid Head Injuries: It is easy to protect your head. Use a helmet!
   
   
10. Know the conditions and know your abilities! Ski under control. Remember that the slopes are public thoroughfares and the skier down the hill from you has the right of way.

posted 3/6/2006