How to Prevent the Most Common Ski and Snowboarding Injuries
Winter sports season is here, and whether you’re carving fresh powder or cruising down groomed runs, skiing and snowboarding demand strength, mobility, and good technique. With high speeds and variable terrain, injuries can happen quickly, but most are preventable with the right preparation.
Here are the top five most common winter sport injuries we see in the clinic and how you can reduce your risk this season.
1. Knee Ligament Injuries (ACL/MCL Sprains)
Why it happens:
Twisting falls, catching an edge, or sudden changes in direction put major stress on the knee. Skiers are especially prone due to being locked into bindings.
Prevention Tips:
Strengthen quads, hamstrings, and glutes—especially single-leg stability.
Practice proper landing mechanics: knees aligned with ankles and hips, soft landing.
Use ski bindings that are correctly adjusted to your skill level.
Warm up with dynamic movements (leg swings, lunges, squats).
2. Wrist Fractures & Sprains
Why it happens:
Snowboarders often fall forward or backward and instinctively put their hands out to catch themselves, causing wrist injuries.
Prevention Tips:
Wear wrist guards (simple, inexpensive, HIGHLY effective).
Learn safe fall techniques—keep hands fisted and use forearms to absorb impact.
Build forearm, grip, and shoulder strength to better control falls.
3. Shoulder Injuries (Dislocations, Rotator Cuff Strains)
Why it happens:
Falls, collisions, or getting an arm caught during a wipeout can overload the shoulder joint.
Prevention Tips:
Strengthen rotator cuff and scapular stabilizers (rows, external rotation, push-ups).
Work on thoracic spine mobility to keep shoulders in optimal alignment.
Keep arms close to your body when falling to reduce torque on the joint.
4. Concussions & Head Injuries
Why it happens:
High-speed falls or collisions with other riders/terrain features.
Prevention Tips:
Wear a properly fitted helmet every run, every time.
Know your limits—fatigue leads to poor reaction time and riskier decisions.
Practice good situational awareness on crowded slopes.
5. Low Back Strains
Why it happens:
Uneven terrain, repeated twisting, or absorbing impact through jumps can strain spinal and core muscles.
Prevention Tips:
Strengthen deep core muscles (dead bugs, planks, anti-rotation exercises).
Work on hip mobility to reduce stress on the lower back.
Warm up with dynamic trunk rotations and glute activation.
Bonus Tip: Don’t Skip the Warm-Up
Cold muscles are stiff muscles. A proper 5–10 minute routine can dramatically reduce injury risk.
Try:
Light cardio (skipping, jog on the spot)
Dynamic leg swings
Hip hinges
Core activation
Arm circles and trunk rotations
Already Feeling Sore? We’re Here to Help.
Our Physiotherapists, RMTs, Kinesiologists, and Chiropractor can help winter athletes! Whether you’re rehabbing an injury or want a sport-specific pre-season tune-up, we can help you move better and ride confidently.
Book an appointment today to stay strong, safe, and slope-ready all winter long.
