NCTV Episode 124

Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

  • The most common winter sports injuries
  • Why injuries often appear after you get home
  • Simple prevention tips
  • Practical self-help advice
  • How osteopathy can help you recover faster

Transcript

If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

Hello and welcome to NCTV Episode 124.

Now, as I’m filming this, we’ve just had the excitement of the Winter Olympics 2026, which just so happened to coincide with the February half term which meant that a lot of people swapped Sussex pavements here for snowy mountain slopes.

And over the past couple of weeks, I’ve seen quite a few clients returning from skiing holidays, bringing home memories, photos… and occasionally a slightly unhappy knee, hip or shoulder.

So today, is all about winter sports injuries – the most common ones, why they happen, how to reduce your risk, and what to do if things don’t quite go to plan.

Why do winter sports cause injuries?

Whilst they are brilliant fun, they do combine a few challenging factors such as:

  • Speed
  • Cold muscles
  • Unfamiliar movements
  • Variable terrain
  • And sometimes… confidence that slightly exceeds ability!

Add altitude, fatigue, and long days on the slopes, and it’s easy to see why injury rates rise during ski season.

A fun fact for you, or not as the case may be – recreational skiers are actually most likely to get injured on days 3-4 of their holiday, when fatigue sets in but confidence peaks, so remember to bear that in mind.

Most Common Winter Sports Injuries

When Skiing, the big one here is knee injuries, particularly ligament strains. Why? Because skis stay firmly attached while the body twists, and knees aren’t especially keen on that arrangement. Thumb injuries are also common from holding ski poles during falls, this is often called “skier’s thumb.”

Also, when Snowboarding, Snowboarders tend to fall differently. Common injuries include:

  • Wrist fractures or sprains
  • Shoulder injuries
  • And Collarbone injuries

Especially in beginners learning the art of stopping… usually involving gravity.

Aside from these, there are some general winter sport issues that commonly occur. Even without dramatic falls, I often see:

  • Neck and back stiffness
  • Muscle strains
  • Hip tightness
  • And Post-travel aches after long drives or flights

It’s worth noting that sometimes the injury isn’t the slope, it can also be eight hours in ski boots followed by enthusiastic après-ski dancing.

Prevention tips (if you’re yet to go away).

Remember, a little preparation goes a long way.

  • Build leg strength beforehand with squats, lunges, and balance work help massively.
  • Don’t skip the warm-up. Cold muscles behave like cold Blu Tack, not very flexible.
  • Pace yourself early in the week. Day one is not Olympic finals day.
  • Stay hydrated, altitude and cold air dehydrate you faster than you think.
  • Stop before exhaustion. Most injuries happen late afternoon when legs say “stop” but enthusiasm says “one more run.”

If You Do Pick Up An Injury

First things first, don’t panic. For minor strains or knocks:

  • Rest and reduce load for a few days
  • Use ice early on if swelling is present
  • Keep gentle movement going where comfortable
  • Avoid the temptation to completely immobilise unless advised as movement, introduced sensibly, usually helps recovery.

And yes… sadly “walking it off” immediately after a fall isn’t always the winning strategy.

As you may have guessed, osteopathy can help and it often fits in really well after a ski trip by:

  • Restoring joint movement
  • Reducing muscle tension and guarding
  • Supporting recovery after sprains or strains
  • Improving posture and balance
  • And helping you return to normal activity safely

Often people wait weeks hoping things will settle but early treatment can prevent smaller issues becoming longer-term problems, so if you’re going to, it’s best to seek treatment sooner rather than later.

Other Helpful Support

Depending on the injury, recovery may also include:

  • Sports physiotherapy
  • Strength and rehabilitation exercises
  • Massage therapy
  • And guided return-to-exercise programmes

It’s rarely about one treatment, it’s about the right combination.

One reassuring reminder, most winter sports injuries are very recoverable. The key is addressing them early rather than pushing through discomfort once you’re home. Falling over in snow can look quite graceful…but falling over putting your socks on two weeks later because you’re still stiff and sore tends not to be.

So if you’ve come back from the mountains feeling a little more stiff than sporty, or something just hasn’t settled as expected, it may be worth getting it checked out.

That’s it for today’s bitesize tip to help your health flourish. Stay upright where possible and I’ll see you again next time.

Bye for now.