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Alpine skiing is a sport enjoyed by people worldwide, with an estimated 400 million skier days in a typical year. Skiing is highly dependent on technique, body position, balance, muscular endurance and power. All of these components of fitness contribute to skiing ability and prevention of injury.
Injuries are however an unfortunate occurrence in skiing with an estimated 800,000 injuries per year worldwide which works out as approximately 2 injuries per 1000 skier days.
The knee joint is the most common anatomical structure to be injured, accounting for approximately 30% of all skiing injuries.
The anterior cruciate ligament (ACL) is a major stabilising structure within the knee, preventing the shin bone sliding forwards on the thigh bone. Approximately 120,000 people worldwide will be required to have this ligament reconstructed each year, because of a skiing injury.
Typical rehabilitation time from an ACL reconstruction is 9 – 12 months for return to full unrestricted activities and sport.
Prevention programs utilising strength, agility, stretching and balance exercises in other sports such as football and handball have been successfully implemented to reduce injury risk by up to 65% according to a 2023 study in the British Journal of Sports Medicine.
• Strength: Strength training is crucial for preventing injuries by building muscle mass and enhancing the stability of key joints, particularly the knees and hips, which are vulnerable in skiing. Strong muscles, especially in the quadriceps, hamstrings, glutes, and core, help absorb the impact of falls, uneven terrain, and sudden movements, reducing the risk of ACL injuries. Increased muscle strength also improves endurance, allowing skiers to maintain control over longer periods, which can prevent fatigue-related accidents.
• Agility: Agility training enhances your ability to quickly change direction, balance, and react to unexpected changes in terrain or obstacles on the slopes. Improved agility reduces the risk of falls or awkward movements that could lead to joint or ligament injuries, particularly in the knees and ankles.
• Stretching: Stretching exercises improve flexibility, which is essential for preventing muscle strains and enhancing overall mobility during skiing. By increasing the range of motion in the joints, especially the hips, knees, and ankles, stretching helps the body move more fluidly and reduces stiffness. This flexibility allows skiers to execute sharp turns, sudden stops, and recover from imbalanced positions without overstressing muscles or ligaments, contributing to lower injury risk and improved performance on the slopes.
• Long-term benefits: Beyond injury prevention, regular strength, balance, and agility training also promote overall physical fitness, helping you recover faster and reducing the risk of other injuries over time.
Based upon the data from these studies, a similar prehabilitation programme would reduce risk of ski related ACL injuries in 60,000 people each year.
Concussion and head injuries are another injury associated with skiing, accounting for approximately 6% of injuries sustained.
Whilst helmets are designed to reduce the severity of these injuries (British Journal of Sports Medicine, 2013), one modifiable intrinsic risk factor that has been shown to reduce the risk of concussion in professional rugby union is neck extension strength. A 2021 study in the British Journal of Sports Medicine showed improving neck strength by 10% through a targeted programme has reduced concussion risk in professional rugby union by 13%.
The socio-economic effect of skiing injuries to you and your families can be considerable.
Be proactive rather than reactive – book an appointment today to have a screening assessment and implementation of a prehabilitation programme of reduce your risk of injury when skiing this year.
