If the winter games have you headed to the slopes, here's prep to keep you in the air, not the ER

[5 min read]

In this article: 

• Skiing and snowboarding are favorite getaways here in the PNW. 
• Whether you're a seasoned boarder or a skiing newby, safety is a primary concern.
• Injuries can happen fast, and cut your day—or your whole season—on the slopes short.

• A Providence Swedish sports medicine expert (and avid winter athlete) has some advice to keep you fit, safe and ready to stomp. 

Watching the high speed and huge air during the ski and snowboard events at this year's Winter Olympics in Italy have a lot of us itching to head to the local slopes. Whether you're a seasoned boarder or a skiing newby, safety is a primary concern. Nobody wants to turn a day on the mountain into a day in the hospital. We know it's the tail end of the season, but all those medals have a lot of us dreaming of Olympic gold. Or shredding the gnar at least once.

For some guidance on staying safe on the slopes and fit during the off (and on) season, we spoke with Ronan Cahill, MD, is a Sports Medicine Physician at Swedish. 

"I love this time of year and there is nothing worse than having your day on the slopes cut short by injury," says Dr. Cahill. "I generally think of preparing for a successful ski season in three categories: gear, body and mindset. The gear is the easy part. Check your boots and bindings, make sure that your boards and skis are in good shape and have skiing helmet without any dents or cracks. Preparing your body and mind can take a little more time and effort, but with the proper preparation they can be just as tuned."

As with all adrenaline-producing sports, skiing and snowboarding carry a significant risk of injury. Each discipline has a slightly different injury profile, but no injury is limited to skiing or snowboarding. Some of the more common injuries include:

• ACL and MCL sprains and tears. Less commonly the LCL can be injured
• Shoulder dislocations
• Shoulder separations
• Wrist fractures and sprains
• Clavicle fractures
• Thumb injuries
• Concussion
• Spinal injury

The good news is that most of these injuries can be prevented with adequate preparation and skiing in control.

"Skiing and snowboarding are dynamic sports that require a combination of endurance, strength and agility. So, to adequately prepare the body to perform you need to do a little from each category," Dr. Cahill advises. 

Endurance

"Skiing is not a sprint!," Dr. Cahill affirms. "While each run may be short, typically we are at the mountain for a full day of skiing."

For this reason, home preparation must include more than short efforts. Most experts recommend doing at least one long aerobic session of 60-90 minutes every week. Cycling and hiking (hilly routes) typically provide the best endurance. Running is also a good choice, but good running stamina does not seem to translate quite as well to the slopes.

Strength

Consistently finding those edges in varying snow conditions requires a good deal of leg strength. Dynamic exercises that build leg strength while also working on core stability and balance give the most bang for the buck. As with all strength training, good form and control through the entire range of motion is the key.  And don’t forget the upper body — pushing off the ground or using your poles can take a toll on those arms. Dr. Cahill recommends these exercises to help you build strength:

• Wall sits
• Ski to sumo squat jumps
• Ski squat twists
• Lunges with a twist
• Single leg deadlifts
• Dips
• Pushup with rotation

The great thing about these exercises is that doing them with body weight can be an excellent workout—no weights required! If doing body weight exercises, I typically recommend increasing the repetitions, shooting for three sets of 20-30 reps.

Agility

The ability to quickly change direction and turn quickly to avoid changing snow conditions is key to avoiding injury and enjoying your day. Agility is one of the first things to go as we fatigue so working on this skill is important. Some great drills include:

• Lateral jumps
• Speed ladders
• Figure-8 hops

"These are just a few of the many exercises that you could incorporate into your exercise routine to prepare for a fun day on slopes," says Dr. Cahill. "Ultimately, the most important thing is to find something you enjoy and can do several times a week. If you are looking for group training, there are many physical therapy groups and gyms that host ski preparation classes."

The last thing to address for an incident-free day on the slopes is your mindset. The single most important thing is to know your limits and always ski in control. Beyond that, keep in touch with your legs: as they fatigue, your ability to adjust to changing snow conditions drops rapidly. 

"There is a reason so many people come to the first aid room saying, '…and it was going to be my last run!'," Dr. Cahill notes. "As one seasoned skier told me, 'Let’s ski two more runs and skip the last.' It’s always better to end your day in one piece than to get in that last run."

Learn more and find a physician or advanced practice clinician (APC)

If you are struggling with a sports injury, or joint or musculoskeletal pain, the experts Swedish Orthopedic Institute can help. Our experienced surgeons offer the latest options in surgical and non-surgical care to help restore your comfort, mobility and confidence in every step. To learn more, make an appointment at our First Hill orthopedic clinic call 206-386-6171.

Whether you require an in-person visit or want to consult a doctor virtually, you have options at Providence Swedish. Contact Swedish Primary Care to schedule an appointment with a primary care provider. You can also connect virtually with your provider to review your symptoms, provide instruction and follow up as needed. And with Swedish ExpressCare Virtual you can receive treatment in minutes for common conditions such as colds, flu, urinary tract infections, and more. You can use our provider directory to find a specialist or primary care physician near you. 

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