Expert Advice

Hitting the slopes? Here’s how to avoid a skiing injury

22 November 2023 | By Mr Deepu Sethi, Consultant Orthopaedic Surgeon

If you’re planning a ski trip, reading this guide could be the best piece of prep you do. We’ve enlisted sports injury expert Mr Deepu Sethi to explain the most common skiing injuries, what you can do to prevent them and what to do if you do have an accident on the slopes.

What are the most common skiing injuries?

It depends on the skiing conditions. When it’s icy it can be difficult to decelerate and people tend to fall onto their hands, causing shoulder and wrist injuries. With softer snow, the vast majority of injuries are to the knee: the anterior cruciate ligament (ACL) and medial collateral ligament (MCL).

Why are knee injuries so common?

There are three main reasons why we’re seeing more and more knee injuries each ski season:

1. Ski design

More modern curved skis tend to ‘carve’ through the snow rather than stick or drag on the snow. This often has the effect of steering the ski away from the body and twisting the knee.

2. Boot design

Modern boots do a great job of protecting the ankles and shins but this results in more load and rotation being transmitted to the knees.

3. Poor preparation

Skiing is becoming more popular with an increasing number of people who don’t have any previous skiing experience or adequate fitness training.

"If you’re new to skiing, my number one piece of advice is to take lessons."

Who gets injured skiing?

Those least prepared for their skiing holiday are most at risk. It’s important not to underestimate how difficult it is to go from a desk job to spending several hours each day on a ski slope. 

The physical aspect of skiing requires a combination of core strength, aerobic fitness, balance and proprioception (the body’s ability to perceive its own position in space). In order to manage all this on the slope, it’s essential to put in the training before you pack your bags. 

The most dangerous time is in the afternoon, halfway through your holiday. This is when the fatigue starts to build and the untrained skier is most vulnerable to injury.

What can I do to prevent injuries?

Get in shape

Start your physical preparation at least 6 weeks before your skiing trip. Work on your core muscle strength and aerobic fitness. Regular swimming, cycling and using a cross-trainer would be an excellent start. 

Book some lessons

If you’re new to skiing, my number one piece of advice is to take lessons. Learning a good skiing technique will minimise your risk of injury.

Don’t be a hero

Take a rest day - muscle fatigue reaches its peak 48 hours after you hit the slopes. If you start to feel the fatigue after a few days then just relax and give your muscles a chance to recover. 

Don’t drink and ski

Avoid the temptation to have alcohol at lunchtime - it increases your confidence and decreases your reactions, a perfect recipe for an injury. 

What should I do if I get injured?

• Make sure you have adequate health insurance before you leave home. 
• Get seen straight away: most ski resorts have excellent medical facilities and are very experienced at treating skiing injuries. 
• If you’re unlucky enough to break a bone, most of the time it makes sense to have it treated (and if necessary operated on) before you fly home. 
• A normal X-ray doesn’t always tell the whole story and if you continue to have symptoms after returning home, a review by a surgeon would be advisable.

What should I do with an ACL injury?

ACL injuries are the most common knee injury and (unless there’s a fracture) they should be treated once you get home. Operating on a swollen and stiff knee very soon after an injury often results in a poor outcome. In the first few days and weeks following an ACL injury, the priority is to reduce the swelling and increase the range of motion of the knee. Surgery can be safely performed weeks or even months after the initial injury. 

The most important thing is to prepare for your skiing holiday so that you can avoid injury, enjoy yourself and have fun out there! 

p.s. Are you covered?

If you haven’t got health insurance, make sure you take out a policy before you go on your ski trip. You can get it sorted today - start by getting a quote now >

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