Skiing and snowboarding are two of the area's most popular
winter sports. Dean Pinciotti, P.T. points out that, "Both
sports entail a high risk of injury ...especially for people who
are not in good shape, and for those who do not take time to
learn about proper techniques and equipment. Injuries are
particularly common when skiers and riders are too tired."
Dean Pinciotti, Co-owner and Director of Sports Physical Therapy
Institute, offers the following tips to help skiers and
snowboarders prepare for the season and prevent injuries on the
Preparing for the Ski Season
- Skiers should do aerobic exercises such as jogging, cycling,
and aerobic dancing for at least 20 minutes, three days a
week. Skiers who are in good overall condition will not
fatigue as quickly, and will be at less risk for injuries.
- Do exercises to strengthen the thighs, hamstrings, calves, hips
and groin. To isolate muscle groups used in skiing, do simple
exercises or use exercise equipment such as fiberglass slide boards
and ski simulators.
- Stretching exercises, which should not be painful, should be
done before and after activity. Hold each stretch for 30
seconds and do not bounce while stretching.
- For beginners: Before hitting the slopes, take a few lessons
from a ski instructor to learn proper techniques and minimize
Preventing Skiing Injuries
- The leading cause of severe lower extremity skiing injuries is
ski bindings that do not properly release during falls. All
equipment, especially bindings, should be checked before every
outing. Boots and their bindings should fit snugly and
securely to protect the ankle from moving inside the boot.
- With the new higher boots that fit just below the knee, knee
ligament injuries have become more common in skiers. Knee
ligament tears may reoccur without proper treatment and
rehabilitation. All ligament tears should be evaluated by an
- When dressing for a ski outing, consider wind chill, humidity,
and of course temperature. Dress in layers to trap warm
air. The layer closest to the skin should not be fabric that
absorbs perspiration. Non-absorbing wool and some synthetics
such as polypropylene are recommended to keep moisture away from
the body. The outer layer should be water- and
wind-resistant. As you begin to ski, you should feel slightly
cool. Then, your body will warm up as you increase your
- To help prevent frostbite and hypothermia, wear a thin pair of
gloves underneath a heavier pair; wear a face shield or goggles;
apply petroleum jelly to exposed areas; and always wear a wool or
nylon ski cap since up to 40% of total body heat can be lost
through the head.
- Even skiers who consider themselves advanced should start each
outing with a warm-up on a lower level slope before hitting steep
slopes. To help minimize muscle soreness and injury, do
pre-skiing easy calisthenics or jogging in place followed by
overall stretching exercises. This is especially important if
you have been riding in a car for a long distance.
- Fluid replacement is just as essential in cold weather as in
hot. Drinking plenty of fluids helps minimize heat loss and
early fatigue. Cool water is the best choice, while drinks
high in salts and low in sugar are also good.
- Since many skiing injuries occur when skiers are tired, it is
important to rest when you feel fatigued. Don't try to do too
much. Know your skill level and stay within your limitations,
especially when skiing in groups.
Tips for Safe Snowboarding
- Since more than half of all snowboarding injuries occur in
beginners, it's a good idea to take a few lessons from a qualified
instructor at a ski resort. For first-time snowboarders
learning balance techniques, using poles may be helpful.
- The most common injury in snowboarders is the wrist fracture,
which usually occurs when outreached hands break falls.
Instructors can teach safer ways to fall, and wearing wrist pads
can help cushion falls.
- In addition to wrist pads, other protective equipment should be
worn to help prevent injury, including knee pads, helmets and
- Because snowboarders and skiers share the slopes, collisions
often occur. Keep an eye out for those around you.
- Finally, have fun with whatever winter sports you do.
Just because it is winter doesn't mean you have to stay