Dr. Richard Cunningham of Vail-Summit Orthopaedics & Neurosurgery (VSON) is an orthopedic sports medicine specialist who is dedicated to helping athletes stay active. As ski season approaches, it’s essential to prepare for the slopes and take steps to avoid injuries. Dr. Cunningham frequently addresses questions about preventing common knee injuries with skiing (such as ACL tears) and shoulder injuries from skiing (such as shoulder dislocations or rotator cuff tears). Let’s explore some tips to help you ski safely this season.

Understanding Ski-Related Injuries

Skiing is an exhilarating sport, but it comes with certain risks. Knee and shoulder injuries are common with skiing. Dr. Cunningham explains, “The knees and shoulders are particularly vulnerable during skiing because of the dynamic movements, uneven terrain, variable weather conditions, and inevitable falls. Preventative measures can help lessen the inherent risks.”

As for knee injuries, the ACL (anterior cruciate ligament) is susceptible to injury on the slopes. ACL injuries often occur due to landing “in the back seat” and not with your center of gravity over the middle of your skis. When landing in this way, the downhill ski engages the snow causing a sudden valgus or “knock kneed” stress to the knee and sudden rotational stresses across the knee. This combination of forces can cause the ACL to tear. When an ACL tears, people feel their knee give way and experience sudden pain and later swelling. They can often walk on the knee but they may feel unstable and commonly report that they do not trust the knee.

Shoulder injuries in skiing typically occur from a hard fall. Patients may fracture around the shoulder, sustaining a clavicle or humerus fracture. In other cases, there is not a fracture, but the shoulder joint may dislocate. Younger patients are at higher risk of sustaining a shoulder dislocation. Dislocations cause severe pain. Patients feel that their shoulder is out of place. In some cases, the shoulder may relocate on its own by simply moving the shoulder. In other cases, patients need to go to the emergency room and be sedated and then have their shoulder manipulated back into place by a physician. Finally, older patients who fall skiing are at risk of tearing their rotator cuff tendons off of the humerus where they attach. Rotator cuff tears cause pain which is worse at night, as well as causing weakness.

Tips to Prevent Common Skiing Injuries

Dr. Cunningham offers these tips to help you avoid common knee and shoulder injuries with skiing such as ACL tears, shoulder dislocations, and rotator cuff tears:

• Pre-Season Conditioning: Building strength in your legs and core can help protect your knee and ACL. With a strong core, you are more likely to land over the center of your skis and avoid landing in the backseat which puts your ACL at risk.
• Proper Warm-Up: Take time to stretch and warm up before hitting the slopes. This improves muscle response times, helping to prevent muscle strains as falling in awkward ways that puts your ACL and MCL at risk of tearing.
• Use Appropriate Gear: Ensure your ski boots fit properly, and your bindings are adjusted to your skill level.
• Know Your Limits: Avoid pushing yourself far beyond your skill level. Fatigue later in the day can lead to putting yourself in vulnerable positions. With slower reaction times you can more easily injure yourself.
• Learn How to Fall: While falling is often unavoidable, learning to fall can reduce the risk of shoulder injuries when skiing. Aim to land on your side rather than extending your arms out to brace your impact. A “tuck and roll” is the safest maneuver in most cases.

The Role of Rehabilitation

If an injury occurs, physical therapy can often speed up recovery. Dr. Cunningham believes that “rehab not only helps you recover but also strengthens your body to prevent future injuries.” Physical therapy is especially critical in patients recovering from ACL reconstruction surgery or shoulder stabilization surgery.

Consult a Sports Medicine Specialist

If you’re concerned about a past injury or want guidance on staying safe this ski season, consulting an orthopedic specialist is a wise step. Dr. Cunningham and his team are here to support you if you are dealing with a knee or shoulder injury from skiing.

Stay Active and Injury-Free

By taking proactive measures and understanding the risks, you can enjoy the thrill of skiing without having sidelining injuries. From strengthening your body to using the right gear, every effort counts in preventing common knee and shoulder injuries while skiing.

Dr. Cunningham’s expertise and dedication to personalized care ensures you’ll receive proper guidance and treatment if you do injure yourself. Contact his team today if needed.