Sports Injury Prevention | Skiing & Snowboarding

Skiing and snowboarding are exhilarating sports that require strength, endurance, and skill. Both are ideal for staying in shape during the winter, but they also carry the risk of injury. To stay safe, athletes need to use proper equipment, build strength and flexibility, and be aware of hazards on trails and runs.

Skiers’ and snowboarders’ injuries differ: Knee and lower leg injuries are more common among skiers; snowboarders more often injure their wrists and shoulders. Holding an arm out to break a fall can cause arm or shoulder injuries whether you’re on skis or a board. Skiers can injure a ligament on the inside of their thumb if they fall and their thumb catches on the strap of their pole. In both sports, falling or colliding with a tree or another person can result in broken bones or a head injury.

• Anterior cruciate ligament (ACL) injuries
• Leg and wrist fractures
• Skier’s thumb
• Shoulder dislocations
• Concussions

• The risk of injury changes with age. Because their bones are still developing, children younger than 13 are more prone to fractures. Older teens have stronger bones but are more likely to take risks, often at high speeds. Not surprisingly, injury rates peak between the ages of 15 and 19.
• The risk of injury changes with skill level. Beginner skiers and snowboarders are three times more likely to get injured than their more experienced counterparts. Beginners have to work hard and get tired sooner, which can lead to injury. Fortunately, their injuries also tend to be less severe.
• Injuries are more common at certain times of the day. Most injuries happen in the mornings, before people have warmed up, and afternoons, when muscles are fatigued.
• Certain snow conditions increase the risk of injury. Hard-packed snow and ice increase the risk of a serious, high-speed fall. Powder and heavy snow can increase the risk of ACL injury by forcing a skier’s leg into a twisted position. Sudden terrain changes, such as crossing from a groomed into an ungroomed area, can contribute to a crash.

• Check your family’s equipment. Ski bindings that fail to release or release too late account for a large number of lower leg fractures. Make sure your child’s bindings are set properly to release if and when they fall.
• Wear a helmet. All skiers and snowboarders, especially kids, should wear helmets to prevent serious head injuries. Make sure it fits comfortably, has a chin strap, and allows space for goggles.

Instruction

Lessons can help you learn the basics of balance, turning, stopping, and preventing falls. Good instruction can emphasize the importance of warming up, cooling down, and taking regular breaks during a long day of activity.

Conditioning

It takes strength and agility to stay in control on the trail.

• Increase endurance and leg muscle strength during the warmer months by running hills or stairs, or biking on hilly terrain.
• Exercises like leg squats, high steps, and lunges help build lower body strength.

Equipment

• Dress for the weather and use well-made, well-maintained equipment to reduce the risk of injury.
• Have bindings adjusted by a professional so they’re set for you or your child’s height, weight, age, and skill level.
• Wear a helmet and be sure everyone in your family does as well.

Safety

• Don’t ski alone. Go out in groups so you can help each other out in case of injury.
• Stay within your limits. If you’re just starting out, stay on beginner trails and courses. Don’t move up to more advanced trails until you have the proper skills and experience. Lessons are a great way to up your skills.
• Stay on marked trails that are monitored by ski patrol. Pay attention to warning signs like “slow skiing area” or “closed trail.”
• Learn about lifts. It can be difficult to master the techniques and timing for getting on and off ski lifts. Instructors can help you learn to use lifts safely.

Mountain etiquette

• Skiers in front of you or below you on the trail have the right of way.
• Don’t stop in the middle of a trail or where you can’t be seen from above.
• When merging onto a new trail, look uphill for oncoming skiers and snowboarders, and leave them plenty of room.
• Call out “on your left” or “on your right” when you’re about to pass someone.

As the largest and most experienced pediatric and young adult sports medicine practice in the country, the Sports Medicine Division at Boston Children's combines personalized care with innovative treatment for each athlete we treat.

Our Sports Medicine team consists of sports medicine physicians, dietitians, physical therapists, podiatrists, athletic trainers, sports psychologists, and many others who collaborate in every aspect of our patients’ care and their recovery.

The Micheli Center for Sports Injury Prevention, part of the Sports Medicine Division, is dedicated to the prevention of sports injuries. Through our rehabilitation and strength training programs, we offer practical strategies that help young athletes reduce their risk of injury while enhancing their sports performance.