How to Prevent Ski Injuries

While skiing can be an enjoyable sport, there is nothing enjoyable about getting injured. The following guidelines will help you have a safe and pleasant ski season.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• skis with reliable bindings
• Well-fitted ski boots
• Fitness equipment

1. 
   Ski Balance Exercises

   Participate in a ski fitness program that focuses on balance and core training. Be sure to devote extra time to your hamstrings. Muscular imbalances between your hamstrings and quadriceps can lead to knee injuries. Some coaches suggest plyometric exercise as a means of developing hamstring strength and power.

2. Get your bindings checked! Choose a DIN setting that is appropriate for your age, weight and ski skills.

3. Take a ski lesson. A qualified ski instructor can help you improve your skills, so that you can safely ski more challenging terrain.

4. Keep your hands forward as you ski. This will help you keep your weight over your skis. If your weight is forward, you are less likely to fall backwards.

5. If you feel that you are about to fall, do not straighten your legs. Flexing your knees will lessen the severity of a fall. If you do fall, do not try to get up while you are still moving.

Tips & Warnings

• Wearing a ski helmet can prevent head injuries.
• Always follow the Skier's Responsibility Code
• Avoid ending your day at 3:30 in the afternoon, when everyone else is coming down at the same time.
• Choose terrain that is appropriate to your skills.

Resources

• Ski Injury Prevention