The Motion Lab: Avoiding Injury on the Slopes
This episode of The Motion Lab features physician assistant Chuck Dowell and orthopedic surgeons Dr. Van Mannon and Dr. Joerger from the Colorado Springs Orthopaedic Group. They provide a comprehensive breakdown of common ski and snowboard injuries, how to prevent them, and how to approach recovery.
Common Injuries and Why They Happen
- Skiing (Lower-Body Injuries): Because skis operate independently and act as long lever arms attached to the feet, skiers are more prone to ligamentous knee injuries (like ACL or MCL tears), meniscus tears, and tibia fractures.
- Snowboarding (Upper-Body Injuries): Since both feet are locked to a single board, snowboarders cannot compensate with their lower bodies when falling. This leads to frequent wrist, clavicle, and humeral fractures, as well as shoulder dislocations.
- Terrain and Experience: Injuries often occur due to unpredictable terrain, such as ice or uneven surfaces, and the inability of the body to protect itself when fatigued.
Injury Prevention and Safety Tips
- Preparation: The experts emphasize that skiers and snowboarders should engage in strength training-specifically targeting quads, core, and proprioception-for 4–6 weeks before hitting the slopes.
- Fatigue Management: Avoid pushing for a difficult final run of the day when muscles are already tired, as this is when the body's dynamic stabilizers fail, putting static ligaments at risk
- Equipment: Ensure bindings are properly adjusted by a professional to your weight and skill level. Always wear a helmet to prevent life-altering head injuries.
Returning to the Slopes After Injury
- General Guidelines: A full year is often recommended before returning to high-impact skiing after major surgery, such as a knee replacement, to ensure proper muscle conditioning.
- Post-ACL: A minimum of nine months is typically required before returning to sport, and the use of a protective brace is highly recommended for the first year back.