Planning a ski vacation? Start preparing !

During my fellowship at the Steadman Hawkins Clinic in Vail, Colorado, I had the opportunity to work with many athletes and skiers from all over the world. Did you know injury pattern vary with ski conditions ? Fractures are more common on hard-pack snow days. During powder conditions, when snow is much softer, ligament injuries and muscle tears are more likely.

Here are a few tips to help avoid these injuries and be ready for the next ski trip:

Before Your Trip

Build Lower-Body Flexibility, Core Strength — Take advantage of the ski-conditioning programs offered at many local gyms. Dr. Hacker particularly recommends hip stretches, that work both flexors, to help prevent muscle tears or pulls. There’s also a lot you can do at home. The “wall sit” is great for strengthening the quadriceps. Pilates and yoga help build abdominal core strength.

Time For A Tune-Up — Have a professional check over your ski equipment. Be sure your boots fit well and that poles are the right length. California skiers in particular must keep edges sharp to help maintain control when hitting icy patches.

At The Slope

Ski At Your Ability Level — Your buddies may be heading over to the black diamonds, but are those runs really right for you? The risk for injury is very low when skiers ski at the appropriate skill level. Remember a run’s difficulty may vary depending on snow and weather conditions. The difficulty of a run can change dramatically in a couple hours due to steepness, lighting and snow. Just because it is rated at a certain level, it may not be right for you. Use the ratings as guidelines.

Ski In Good Form — Minimize your risk for injury by keeping both shoulders facing down the hill and turn from the waist down. If you are a beginning skier, invest in a ski school class. And even if you are more advanced, a ski instructor may help you further refine your technique.
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Be Aware of Your Surroundings — Always know the whereabouts of other skiers, snowboarders, trees, snowmaking equipment and chair lift poles. Watch out for ice patches, rocks, crevasses, hazards and areas that have been marked out-of-bounds.

Wear A Helmet — Hitting a tree can be deadly. Helmets are simple and effective protection. I always wear one, shouldn’t you?

Watch Out For Altitude Sickness — Your body may need some extra time to adjust when traveling from San Diego to high altitudes. You may not sleep as well, and this could impact your skiing the next day. Adjust your schedule as necessary. To lessen the affects of altitude, drink plenty of water and avoid alcohol.

Stay Hydrated — It’s dry out there on the mountain. Carry water and stay hydrated. Remember to wear sunscreen and to protect your eyes with sunglasses or goggles — even on cloudy days.

Never Ski Alone, Especially In Backcountry — If you are injured, you’ll need a buddy to alert the ski patrol. I have a colleague who broke a hip while skiing the backcountry in Vail. If his buddy hadn’t been skiing with him, he would never have got out, and likely not survived.

Think Twice About That Last Run — Most ski injuries occur at the end of the day — when skiers are tired. Be careful, especially that first day. Head back to the warming lodge for some après ski.

Above all, avoid going all out like a “weekend warrior.” Take it easy and have fun. The slopes will be waiting for you!