Once the exclusive domain of teenage daredevils, snowboarding is now an Olympic sport and the growing popularity of the sport has, in turn, revitalized interest in downhill skiing. In fact, nearly seven million snowboarders account for the 57 million ski lift tickets sold in the United States. However, as the popularity of snowboarding and alpine skiing increases, so does the potential for injuries, says the American Physical Therapy Association (APTA).

Common Snowboard and Ski Injuries

"Two-thirds of snowboard injuries affect the upper extremities, with the most common injuries occurring to the wrist and shoulder," says Steve Broker, PT, physical therapist at the Lebanon office of first Choice Rehab. "The predominant injuries in downhill skiing occur to the lower extremities, such as the knee, leg, and ankle." A common ski injury involves the medial collateral ligament (MCL), which spans the distance from the end of the thigh bone to the top of the shin bone on the inside of the knee joint. The more well-known knee injury among skiers is to the anterior cruciate ligament (ACL), which typically occurs when ski bindings don't release during a hard fall and, in serious cases, may require reconstructive surgery.

An injury unique to downhill skiers of all levels, says Broker, is "skier's thumb," when the thumb ligament that provides hand stability is damaged. Often dismissed as merely a sprain, this condition, if left untreated, may require surgery. "Skier's thumb typically occurs when skiers fall on their poles during a fall, or during a "pole plant," when the ski pole is stuck in the snow but the skier keeps moving," says Broker.

Accidents Can be Preventable

"Strengthening both the upper and lower body, a critical component of skiing and snowboarding safety, is best accomplished on a year-round basis", Broker says. But if that isn't possible, he suggests at least twelve weeks of conditioning before venturing onto the slopes. "A stronger, more flexible body will tolerate a fall better," Broker explains.

Another way to prevent injuries is by using protective gear and properly fitted equipment. Broker recommends that snowboarders wear wrist guards and kneepads. Additionally, APTA recommends that snowboarders and downhill skiers wear a protective helmet, as most fatal injuries are head injuries. According to the APTA, a well-designed and properly fitting helmet will definitely decrease the likelihood of a head injury because it absorbs and spreads the force of impact over a larger surface.

Broker advises, "Skiers should not ski above their ability; know when they're tired  and have ski bindings set to the appropriate level depending on leg strength and skill."

Suggested Stretches

APTA recommends a regimen of stretching, strengthening, flexibility and endurance exercises to prevent injury and to promote maximum enjoyment. According to Broker, "A good overall stretch, before and after hitting the slopes is important in skiing, but especially so in snowboarding, which entails a lot more freedom of movement than skiing. Riders are moving around in a lot of different directions, so good flexibility is important." Following are APTA's suggested stretches for snowboarding and skiing:

All stretching routines should start with a 5 minute dynamic warm-up including either a brisk walk, jog, walking up and down stairs or a riding a stationary bike.

Rotation - Stand with feet shoulder-width apart and arms stretched out in front of you. Try to look behind you, and twist your trunk and arms as far as you can in the direction you are looking. Hold for 30 seconds, then repeat in the opposite direction.

Flexion - Stand with feet shoulder-width apart. Squat all the way down and wrap your arms around your bent legs and hold for 30 seconds.

Extension - Kneel on the ground and grab your heels with both hands. Look up towards the sky and push your stomach forward as far as you can. Hold for 30 seconds. Remember to breathe normally!

Hamstring Stretch - Lay on the floor with your feet against the wall. Slowly walk up the wall until your legs are at a 45 to 60 degree angle with the floor. Making sure your heels stay in contact with the wall, bend your knees and bring your buttocks closer to the wall. Hold position for 30 seconds.