Prevention

 

Preventing Ski Injuries

Although it is impossible to remove the risk of injury on ski trip, it is possible to markedly reduce your risk. The following are areas for particular attention.
See also the extended section at the end on techniques to prevent skiing injury from Warren Smith.

Techniques to Prevent Skiing Injury

The following is based on the coaching methods of Warren Smith.  Warren is one of Britain's leading professional freeskiers and an internationally qualified performance coach. He has spent many years teaching recreational skiers, developing ski instructors and coaching athletes all over Europe. He is one of the most innovative instructors working in the Alps today and has earned a name for himself for getting excellent results with his students through combining ski technique, ski biomechanics and ski physiology.

Having joined Warren on a number of his five-day ski clinics, it’s clear that many of the problems experienced by skiers relate to poor biomechanics that result in asymmetry and a weak side when turning.  This problem is seen in skiers of all abilities.  The tougher the terrain and higher the speed, the more likely it is that a weakness is seen on one turn. Because of this skiers are more likely to injure themselves when they’re skiing near their maximum ability. Difficult terrain like steeps, moguls and powder can cause even advanced level skiers to lose their form. Virtually all injuries in skiing occur when falling, failing to absorb a bump or landing from a jump badly. It therefore follows that improved technique can reduce risk of injury. By working on technique the skier will develop a symmetrical stance that will allow the skis to steer through the turn at the same angle, thus expending less energy for more performance and greatly reducing the risk of injury.

Preventing Lower Limb Injuries

Avoid falling backwards
A fall backwards is the most likely cause of rupture of the Anterior Cruciate Ligament (ACL). Excessively stiff ski boots block ankle flex which when added to the old fashioned advice to bend the knees results in the skier sitting back. This causes the body weight to rest consistently over the middle and back of the skis. Bending the knees without flexing the ankles also fatigues the thighs and puts strain on the knee joint.  Ankle flex combined with knee flex is required to improve control and allow the power in the turn to come from the upper legs (Thigh Steering). It's the inclusion of ankle flex in the leg flex pattern that keeps the weight continually moving over the front, middle of the skis reducing the risk of being thrown back onto the tails. This is particularly noticeable at the end of the turn and in bumps.

Over rotating the upper body to compensate for lack of thigh steering will throw the skier’s upper arm and body weight backwards. Holding a good upper body position with the hands forwards in combination with consistent ankle flex will help to prevent a skier ending up falling back onto the tail of the skis. When taking air keep the hands forwards to prevent falling backwards. When the weight is on the back of the skis the ACL is at significant risk of injury.

Avoid losing control of one ski

Losing control of one ski can result in catching an edge, which can rupture the Medial Collateral Ligament (MCL), Anterior Cruciate Ligament (ACL) and tear the meniscus.  Modern day two-footed skiing requires both the uphill and downhill ski to actively participate in steering through the turn. Correct edge and pressure control means that the inside ski is working throughout the turn rather than passively following the outside ski. By being proactive with the inside ski the ski is engaged with the snow and much less likely to catch an edge. In powder this really helps because if you attempt to turn with just the downhill ski it sinks. Weighting both skis evenly allows you to control the pressure in powder and keep the skis travelling together.

In many situations the skier feels the skis being forced apart. Resisting this (lateral control) ensures that both skis are under control throughout the turn. Holding the two skis slightly closer together in powder or chopped up snow also reduces the risk of losing control of one ski.  The resulting twisting injury from mainly weighting the downhill ski can injure the knee.  In chopped up snow or crud a strong effort is required to hold the lateral control as the skis tend to be forced apart.

Many skiers, when skiing powder or other terrains they are not comfortable with, lean with upper body rather than the legs.  When skiers throw the upper body and shoulders into a turn they end up skiing with a very straight downhill leg.  This straight leg also makes the knee vulnerable to injury and usually leaves the skiers falling into the hill because of losing grip of the downhill ski.  It’s essential to maintain good upper body posture and focus on the legs doing the leaning work to hold the edge.

Avoid a weak stance on the skis

Keep knees apart the same distance as the ankles and hips (O frame) this allows control throughout the turn and prevents the knees falling into a knock-knee position (A frame). As soon as one knee falls in towards the other (most likely the knee on the inside of the turn) the ski on that side is no longer under control. If one or both knees fall in the Medial Collateral Ligament (MCL) is at risk.

Preventing Upper Body Injuries

Upper body injuries mainly occur through a fall onto the outstretched hand or upper arm. An exception to this is tree skiing with pole straps around the hand that can pull the shoulder, dislocating it, if the pole gets trapped in a passing tree. Shoulder dislocation/ fractures and clavicle (collarbone) injuries tend to occur when falling onto the upper arm. Falls onto the outstretched hand may result in fracture of the wrist. Using wrist guards can reduce the high prevalence of wrist injury regularly found in participation in snow boarding. A sprain of the thumb occurs when the thumb digs into the snow during a fall. This is more likely if you are using straps.
If you are off piste always take avalanche beeper, probe and shovel and make sure you know how to use them! 

To find out more about Warren and his ski teaching academy go to www.warrensmith-skiacademy.com