Winter sports are fantastic fun, but skiing and snowboarding can put significant demands on your muscles, joints and balance.

Speed, cold muscles, unfamiliar movements, variable terrain, fatigue and long days on the slopes can all increase the risk of injury. Skiers commonly experience knee and thumb injuries, while snowboarders are particularly prone to wrist, shoulder and collarbone injuries.

And sometimes the injury doesn’t even happen on the mountain. Long journeys, ski boots, unfamiliar beds and a little too much enthusiastic après-ski can all leave you returning home feeling considerably less sporty than when you left!

In NCTV Episode 124, Nick Coysh, osteopath at Nicholas Coysh Osteopathy & Wellbeing in Storrington, West Sussex, explains the most common winter sports injuries, how to reduce your risk and what you can do if you come home with an injury that isn’t settling.

NCTV Episode 124: What does this video cover?

⛷️ Common skiing injuries
🏂 Common snowboarding injuries
🦵 Why knee injuries are common when skiing
👍 What “skier’s thumb” is
🤕 Why snowboarders often injure their wrists and shoulders
🥶 How cold muscles and fatigue increase injury risk
💪 How to prepare for a ski or snowboarding holiday
🩹 What to do if you pick up an injury
🩺 How osteopathy may support recovery

Watch NCTV Episode 124: Winter Sports Injuries

Why do skiing and snowboarding cause injuries?

Skiing and snowboarding combine several factors that can make injury more likely.

You’re moving at speed, often on unfamiliar terrain, while making movements that your body may not regularly perform at home.

Then there’s the cold.

Cold muscles may feel less flexible and responsive, particularly at the start of the day if you haven’t warmed up properly.

Add in:

  • Speed
  • Fatigue
  • Altitude
  • Variable snow conditions
  • Unfamiliar movements
  • Long days on the slopes
  • And occasionally a little more confidence than ability

…and it’s easy to see why winter sports can result in injuries.

One commonly reported pattern is that recreational skiers can become more vulnerable to injury around the middle of a holiday, when fatigue has accumulated but confidence and familiarity with the slopes have increased.

In other words, day three isn’t necessarily the time to decide you’re ready for your Olympic moment.

What are the most common skiing injuries?

Knee injuries

The knees are particularly vulnerable during skiing.

Your skis are firmly attached to your feet, so if your body twists during a fall or unexpected movement, forces can be transferred through the leg and knee.

Knee ligament injuries and strains are among the more commonly encountered skiing injuries.

The best approach isn’t to be frightened of skiing, but to build appropriate strength and control, understand your limits and avoid pushing yourself when fatigued.

What is skier’s thumb?

Despite its slightly amusing name, skier’s thumb is a genuine injury.

It can happen when someone falls while holding a ski pole, placing stress on the structures around the base of the thumb.

A fall that looks relatively harmless can therefore result in a painful thumb injury.

If you experience significant pain or swelling around your thumb following a fall, particularly if movement or gripping is difficult, it’s worth getting it assessed.

What are the most common snowboarding injuries?

Snowboarders tend to fall differently from skiers, which means the pattern of injuries can be different too.

Common snowboarding injuries include:

  • Wrist sprains and fractures
  • Shoulder injuries
  • Collarbone injuries

Wrist injuries are particularly relevant for beginners who are still learning how to control their speed and stop.

Unfortunately, learning to stop on a snowboard sometimes involves an educational experience with gravity.

Protective equipment such as appropriate wrist guards and helmets can help reduce the consequences of some falls, although they cannot eliminate injury risk altogether.

Can skiing cause back and neck pain?

Yes.

Not every winter sports injury involves a dramatic fall.

Spending hours skiing or snowboarding can leave the neck, back, hips and legs feeling stiff and tired, particularly if you’re not accustomed to the activity.

Your body is constantly making small adjustments to maintain balance and control.

Then there’s the travel.

Several hours sitting in a car or aeroplane, followed by carrying luggage and wearing ski boots, can add another layer of stiffness.

And occasionally, the real culprit is neither the mountain nor the journey.

It’s the enthusiastic après-ski dancing afterwards.

How can I prevent skiing and snowboarding injuries?

Preparation before your holiday can make a significant difference.

Build strength before you go

You don’t need to become an Olympic athlete before your ski trip, but strengthening your legs and core can help prepare your body.

Useful exercises can include:

  • Squats
  • Lunges
  • Step-ups
  • Calf raises
  • Balance exercises

Start these well before your holiday rather than attempting to cram months of preparation into the week before you fly.

Warm up before skiing

Cold muscles aren’t necessarily at their most prepared for sudden demanding movements.

A few minutes of gentle movement before heading onto the slopes can help you prepare.

Think of it as warming up before sport rather than simply putting your boots on and heading downhill.

Pace yourself

Your first day isn’t the Olympic final.

Start sensibly and allow your body to get used to the activity.

As the holiday progresses, pay attention to how tired you are rather than simply how confident you feel.

Stay hydrated

Altitude, cold air and physical activity can all contribute to fluid loss.

Drink regularly throughout the day and don’t rely solely on thirst as your reminder.

Stop before you’re exhausted

This may be one of the most important pieces of advice.

If your legs are tired, your balance is deteriorating and your reactions are slowing, another run isn’t necessarily a good idea.

Sometimes the sensible choice is to stop while you’re still having fun.

Does a warm-up really matter in cold weather?

It can.

Your body may feel stiffer when it’s cold, and winter sports can involve sudden changes in direction, balance and load.

A few minutes of appropriate movement before starting can help you feel more prepared.

This doesn’t need to be complicated.

Try some gentle:

  • Squats
  • Lunges
  • Calf raises
  • Leg swings
  • Shoulder movements
  • Balance exercises

The aim is simply to get your body moving before asking it to perform.

What should I do if I injure myself skiing?

First, don’t panic.

For a minor knock or strain, reducing the activity that aggravates it and allowing some recovery time may be appropriate.

If there is swelling, ice may provide short-term symptom relief, although it isn’t essential for every injury.

Gentle movement within comfortable limits can often be useful as you recover.

However, don’t assume every skiing injury can simply be “walked off”.

You should seek appropriate medical assessment if you have:

  • Severe or worsening pain
  • Significant swelling
  • Obvious deformity
  • Inability to put weight through a limb
  • Significant weakness
  • Numbness or altered sensation
  • Loss of normal movement
  • A suspected fracture or significant ligament injury

If you’ve had a significant fall, particularly involving the head, neck or spine, seek appropriate medical attention.

Should I completely rest after a winter sports injury?

Not necessarily.

The right approach depends on the injury.

For some significant injuries, immobilisation or a period of rest may be necessary and should be guided by an appropriate healthcare professional.

For many less serious muscle and joint problems, however, complete inactivity for a prolonged period isn’t always helpful.

As symptoms allow, gradually reintroducing comfortable movement can form an important part of recovery.

The key is finding the right balance between giving an injury time to settle and avoiding unnecessary prolonged inactivity.

How can osteopathy help after a ski holiday?

If you’ve returned from the mountains feeling stiff, sore or restricted, osteopathy may be able to help depending on the nature of the problem.

Treatment may focus on things such as:

  • Joint mobility
  • Muscle tension
  • Stiffness
  • Movement restrictions
  • Postural changes
  • Recovery following strains or minor injuries
  • Returning to normal activity

For example, someone may come home with a stiff lower back after a combination of skiing, long travel and sleeping in an unfamiliar bed.

Another person may have muscular tension around the hips and legs after several days on the slopes.

The appropriate treatment will depend on the individual and what’s actually causing the symptoms.

Osteopathy is also only one part of recovery.

What other treatment can help with winter sports injuries?

Depending on the injury, recovery may involve a combination of approaches.

These could include:

  • 🏃 Sports physiotherapy
  • 💪 Strength and rehabilitation exercises
  • 🧘 Mobility work
  • 🤲 Massage
  • 🏋️ Progressive return-to-exercise programmes
  • 🩺 Medical assessment where appropriate

For a significant injury, it’s important to establish exactly what has happened before deciding on treatment.

There isn’t necessarily one “best” treatment for every winter sports injury.

Why do I feel stiff after a skiing holiday?

You may be surprised by how much physical work skiing and snowboarding involve.

Your legs are working constantly, your core is helping you maintain balance and your upper body is making continual adjustments.

Then add several hours of activity each day, potentially at altitude, followed by travel home.

It’s hardly surprising that your body might feel a little different afterwards.

Post-holiday stiffness can also be influenced by:

  • Long periods sitting during travel
  • Carrying luggage
  • Unfamiliar beds
  • Ski boots
  • Reduced recovery time
  • Increased physical activity

So if you come home feeling more stiff than sporty, you’re certainly not alone.

When should I get a skiing injury checked?

It’s tempting to give an injury a few days and hope it’ll disappear.

Sometimes it does.

But if pain isn’t improving as expected, is getting worse or is preventing you from carrying out normal activities, it’s sensible to get it assessed.

You should particularly seek professional advice if you have significant swelling, difficulty bearing weight, restricted movement, numbness, weakness or other concerning symptoms.

Early assessment can also help you understand what you should and shouldn’t be doing while you recover.

Common questions about winter sports injuries

What is the most common skiing injury?

Knee injuries, particularly ligament injuries and strains, are among the more common injuries associated with skiing.

What is skier’s thumb?

Skier’s thumb is an injury to structures around the base of the thumb that can occur during a fall while holding a ski pole.

What are the most common snowboarding injuries?

Wrist injuries, shoulder injuries and collarbone injuries are among the common injuries associated with snowboarding, particularly following falls.

Why do skiers get injured after a few days?

Fatigue can build up over a holiday while confidence and familiarity with the activity increase. This combination may lead people to take greater risks or have slower reactions when tired.

Should I exercise before a skiing holiday?

Yes. Building strength, balance and general fitness before your trip can help prepare your body for the physical demands of skiing or snowboarding.

Should I warm up before skiing?

A few minutes of appropriate movement can help prepare your body before you start. This is particularly sensible in cold conditions.

How long should a skiing injury take to recover?

There isn’t one answer. Recovery depends on the type and severity of the injury, your general health and how you manage the rehabilitation process. Significant injuries should be professionally assessed.

Can osteopathy help after a ski injury?

Depending on the injury, osteopathy may help with muscle tension, joint stiffness and movement restrictions and can form part of a wider recovery programme. Other healthcare professionals may be more appropriate for some injuries.

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About NCTV

NCTV – Nicholas Coysh TV is Nick Coysh’s regular series of bitesize health and wellbeing videos covering common aches, pains, injuries, exercise, posture, mobility and general wellbeing.

Nick Coysh is an osteopath based in Storrington, West Sussex, helping people manage pain, improve mobility and understand how to look after their bodies through hands-on treatment and practical aftercare advice.

If you’ve returned from a skiing or snowboarding holiday with an ache, stiffness or injury that isn’t settling, speak to Nick to discuss whether osteopathy may be appropriate for you.

This article is for general information and education and is not intended to replace individual medical advice, diagnosis or treatment. If you are concerned about your symptoms or have suffered a significant injury, please seek advice from an appropriately qualified healthcare professional.