Smart Skiing: Preventing common injuries

There’s a chill in the air and snow on the hills. For many that means it’s time for the thrill of downhill skiing.

Of course, it also means orthopedic specialists will be repairing a number of ski-related knee, ankle and hand injuries.

To prevent common ski injuries and stay on the slopes, follow these strategies endorsed by four local orthopedic specialists.

1. Train and condition

It’s exciting to challenge fresh moguls as soon as possible, but those hills will challenge parts of your body that might have been inactive since last winter.

“It’s important to do some generalized conditioning at least 6-8 weeks before skiing,” says Thomas Westphal, MD, from The Westphal Group, an avid skier and snowboarder.

Using a stationary bike, a treadmill, and doing exercises to work the glutes, quads and hamstring muscles will go a long way toward keeping the muscles strong and flexible when cutting and turning in the snow.

Mark Perezous, MD, of Lancaster Orthopedic Group, says 10-15 minutes of stretching before skiing is important.

“Weekend skiers don’t always stretch enough,” Dr. Perezous says. “When you go from warm to cold with little or no stretching, the muscles are going to tighten up.”

2. Use appropriate equipment

Many injuries are caused by faulty ski equipment, such as bindings that don’t break away.

“Make sure to have your equipment serviced regularly,” says David Sieger, MD, from Orthopedic Associates of Lancaster and Associate Surgical Director, Lancaster General Orthopedic Center, a lifelong skier and one-time ski instructor. “And if you’re using older equipment, consider an upgrade. It’s a financial investment, but the release mechanisms on newer equipment are much safer.”

It’s also good to wear a helmet for safety and water-resistant, non-restrictive clothing to stay comfortable and prevent frostbite.

3. Ski within your ability

It’s fun to challenge your skiing skills, but know your limitations.

“If you haven’t skied for awhile, don’t go out on the triple-diamond slope,” says Paul Simonelli, DO of Orthopedic Consultants. “Know your skill level and ski within those areas.”

And if you lose your balance and fall, it’s usually best to just let it happen. “Many injuries to the hand occur when a skier tries to break his fall,” Dr. Simonelli says.

4. Know when to call it a day

A large percentage of ski injuries occur late in the day, when a skier is tired and the defenses are down.

“If you’re getting tired, it’s good to quit while you’re ahead,” says Dr. Westphal. “That’s a good time to go into the lodge and enjoy a hot cocoa,” adds Dr. Simonelli.
Some common ski injuries orthopedists see include:

• Anterior cruciate ligament (ACL) or meniscus tear in the knee. This injury typically necessitates surgical repair or reconstruction, and requires  long-term rehabilitation to recover.
• Boot-top fracture. Boots protect skiers from many ankle injuries. But if the boots don’t release properly, this serious injury can result.
• Skiier’s thumb. Usually caused when a skier falls and the ski pole pulls the ligaments between the thumb and forefinger. It can make grasping household items unbearable until surgically repaired.

Fortunately, only the most serious ski injuries require immediate repair. So even if you’re injured skiing in Aspen, it’s usually fine to have it examined and braced there, then return home for surgery and recovery.

“For injuries like a torn ACL, it’s actually better to wait,” says Dr. Perezous. “It heals better if it’s given a few weeks for the inflammation to come down and for range of motion to improve.”