Common Ski Injuries and How to Prevent Them Before You Hit the Slopes

Skiing is one of the most exhilarating sports out there, fast, technical and demanding on both body and mind. But that same thrill comes with a risk: every season, we see a steady stream of skiers recovering from injuries that could often have be prevented with better preparation, equipment setup and awareness of fatigue.

At Summit Rehabilitation, our focus is helping athletes return to play and not just pain-free but confident and stronger than before. Here’s a look at the most common ski injuries, why they happen and how you can reduce your risk before hitting the slopes.

ACL and MCL Injuries

What happens: The medial collateral ligament (MCL) is the most commonly injured knee structure in skiing, while the anterior cruciate ligament (ACL), though less frequent tends to cause more severe and longer-term problems. The MCL is vulnerable when the knee collapses inward under load and the ACL is often torn from twisting falls or when the ski doesn’t release.

Prevention tips:

• Strengthen key muscles: Focus on hamstrings, glutes and quads. Strong hamstrings reduce stress on the ACL, while glutes stabilise the hip and knee. Exercises: Bulgarian split squats, deadlifts and hamstring curls.

• Train balance and proprioception: Single-leg hops, lateral bounds and BOSU squats improve neuromuscular control and reduce knee valgus during sudden turns or falls.

• Check your equipment: Ensure ski bindings are set correctly for your weight, height, skill level and skiing style. Misadjusted bindings increase risk of both ACL and MCL injuries.

• Practice safe movement patterns: Learn how to fall safely and avoid twisting your knee. Controlled training on slopes helps reinforce good technique.

  
  

Shoulder Dislocations and Rotator Cuff Tears

Falls with an outstretched arm or forceful pole-planting can dislocate the shoulder or tear the rotator cuff.

Prevention tips:

• Build shoulder stability: Use resistance bands or light dumbbells for rotator cuff exercises.

• Strengthen the scapular stabilisers: Rows, serratus punches, and scapular push-ups reduce compensatory stress on the shoulder joint.

• Improve thoracic mobility: A mobile upper back helps distribute load evenly during skiing, lowering shoulder strain.

• Mind your falls: When skiing at speed, try to tuck arms in and avoid rigidly bracing with one arm.

  
  

Wrist and Thumb Injuries - “Skier’s Thumb”

Gripping poles during a fall can tear the ulnar collateral ligament (UCL) of the thumb causing pain and instability.

Prevention tips:

• Release poles when falling: Helps reduce the force on your thumb.

• Use pole straps correctly: Loop under the thumb and over the back of the hand, not around the wrist.

• Strengthen grip and wrist muscles: Wrist curls, reverse curls, and rubber band extensions improve resilience to minor forces during falls.

• Awareness: Slow down on crowded or icy slopes to reduce risk of sudden falls.

  
  

Head Injuries and Concussions

Even with helmets, high-speed collisions can cause concussions. Symptoms may include headache, dizziness or blurred vision.

Prevention tips:

• Always wear a certified helmet: Ensure proper fit, snug but comfortable.

• Ski within your limits: Fatigue and overconfidence increase fall risk.

• Plan for breaks: Take regular rests to avoid cognitive and physical fatigue.

• Know the signs: Stop skiing immediately if you feel any symptoms of a concussion and get assessed.

  
  

Back and Spine Injuries

Falls on hard snow or rotational jumps can strain the lower back or compress vertebrae.

Prevention tips:

• Strengthen your trunk: Focus on anti-rotation exercises like Pallof presses, dead bugs, bird dogs and cable rotations.

• Improve hip and thoracic mobility: Flexible hips and upper back reduce compensatory stress on the lumbar spine.

• Warm up before skiing: Include dynamic stretches and activation drills for core, glutes and legs.

• Avoid skiing when fatigued: Core control drops as muscles tire, increasing injury risk.

How to Stay Ski-Ready

Ski injury prevention isn’t just about strength, it’s about movement quality, balance, and equipment setup.

Before you head out:

• Get a pre-season movement screen or strength assessment.

• Check your boot alignment and binding settings.

• Build up your fitness gradually if you’ve had time off the slopes.

If you’ve had a previous injury or want to feel more confident this season, book a Return to Play Ski Rehab Session at Summit Rehabilitation. Our custom-fit and confidence-building programs help skiers of all levels rebuild strength, control and performance so you can enjoy your time on the snow again.

References

1. Ruedl G, Posch M, Greier K, Faulhaber M. Skill‑Specific Differences in Equipment‑Related Risk Factors for ACL Injury in Male and Female Recreational Skiers. Am J Sports Med. 2023;51(2):522–529.

2. Posch M, Ruedl G, Greier K, et al. Association of Personal and Equipment‑­related Factors on ACL Injury Risk in Alpine Skiers with Cautious or Risk‑Taking Behaviour: A Case‑Control Study. AIMS Public Health. 2023;10(2):373–389.

3. Posch M, Ruedl G, Greier K, Faulhaber M, Tecklenburg K, Burtscher M. Impact of Environmental Factors on the ACL Injury Risk in Recreational Alpine Skiing. Int J Sports Med. 2023;44(13):1070–1078.

4. Festini Capello M.P., Bizzotto N., Qordja F., Misselwitz S., Sernia C., Gioitta Iachino S., Petralia G., van Es V.A.A., Indelli P.F., Schaller C. Distal Upper Limb Injuries in Skiing and Snowboarding: A Two‑Season Study from a High‑Volume Trauma Center in the Italian Dolomites. Medicina. 2025;61(10):1787.

5. Festini Capello M.P., Valpiana P., Aloisi G., Cristofolini G., Misselwitz S.C., Petralia G., Muselli M., Gioitta Iachino S., Schaller C., Indelli P.F. Risk Factor Analysis of Ski and Snowboard Injuries During the 2023/2024 Winter Season: A Single, High‑Volume Trauma Center Database Analysis. Medicina. 2025;61(1):117.