Staying Safe on the Slopes: A Guide to Winter Sports Injuries

The Numbers Behind Winter Sports Injuries

Skiing and snowboarding each carry similar injury risks, with approximately 1.23 and 1.22 injuries per 100,000 participants, respectively. Snowboarders tend to experience more upper body injuries, particularly to the wrist, while skiers are more prone to lower extremity injuries, especially anterior cruciate ligament (ACL) tears.

The good news? Injury rates have dropped significantly over the past decade, with both sports seeing more than a 50% decrease in injury incidence between 2009 and 2018. This improvement is largely attributed to better equipment, improved slope grooming, and increased safety awareness.

Understanding Peak Injury Risk

An important but often overlooked aspect of winter sports safety is the timing of injuries during ski holidays. Research shows that the greatest risk of injury typically occurs around the third or fourth day of a week-long ski trip. This heightened risk stems from several factors:

• Accumulated fatigue affecting agility and reaction times
• Increased confidence leading to riskier behaviour and attempting more challenging runs
• Changing weather and snow conditions that create unexpected hazards

Risk Factors to Consider

Several additional factors contribute to winter sports injuries:

• Time of day: Most injuries occur later in the day when physical and mental tiredness set in
• Terrain familiarity: Studies of Canadian ski resorts show a higher proportion of injuries occur on easier terrain and among day-pass holders. Highlighting the need for increased vigilance on busy easy slopes and familiarising yourself with runs when visiting a new resort
• Age: Children may be at higher risk due to their higher centre of gravity and developing coordination
• Equipment issues: Poorly fitted or maintained gear can increase injury risk
• Skill level mismatch: Attempting slopes beyond one's ability level

Prevention Strategies

Before hitting the slopes:

1. Build your strength: Focus on core strength, hamstrings, gluteal muscles, and quadriceps to improve balance and prevent falls
2. Maintain cardiovascular fitness: This is especially important when skiing at higher altitudes
3. Get proper instruction: Professional lessons can teach crucial skills like fall mechanics and safe skiing practices
4. Use appropriate gear: Ensure properly fitted boots, bindings, and protective equipment
5. Wear a helmet: Helmet usage has significantly increased over the past 20 years, rising from 25% in the 2002/03 season to 90% in the 2023/24 season in America, and from 17% to 93% during the same period in Switzerland. This increase has contributed to a decrease in the rates of head, neck, and face injuries.

On the slopes and throughout your trip:

1. Know your limits: Ski within your ability level and on appropriate terrain
2. Take regular breaks: Don't push through fatigue, especially during mid-week days when risk is highest
3. Stay hydrated and well-nourished
4. Follow resort safety guidelines and signage
5. Be aware of changing conditions throughout the day
6. Consider taking a rest day mid-week during longer ski holidays
7. Reassess your energy levels and capabilities each morning before hitting the slopes

By following these guidelines and maintaining awareness of your surroundings and abilities, particularly during those higher-risk mid-week days, you can significantly reduce your risk of injury while enjoying time on the slopes to their fullest.

Author's note: This article is inspired by the Sports Medicine Update Winter 2024 edition, an excellent resource for both clinicians and the public.

References:

1. Hurt J, et al. Winter sport musculoskeletal injuries: epidemiology and factors predicting hospital admission. Eur J Orthop Surg Traumatol. 2023

2. Owens BD, et al. Comprehensive Review of Skiing and Snowboarding Injuries. J Am Acad Orthop Surg. 2018

3. Dickson TJ, Terwiel FA. Injury trends in alpine skiing and a snowboarding over the decade 2008-09 to 2017-18. J Sci Med Sport. 2021

4. Niemann S et al. Helmet use in skiing and snowboarding in Switzerland during the past 20 years. JSAM Plus. 2023

4. Fan et al. Efficacy of multicomponent interventions on injury risk among ice and snow sports participants—a systematic review and meta-analysis. BMC Sports Science, Medicine and Rehabilitation. 2024

5. Uppstrom TJ et al. Safe Slopes: Preventing Winter Sports Injuries. Sports Medicine Update. Winter 2024

6. National Ski Areas Association Helmet Safety.