Snow skiing and snowboarding are winter favorites that deliver adrenaline and breathtaking views. However, they also come with a risk of injuries, especially when hitting high speeds or navigating unpredictable terrain. At Wellness Lane Chiropractic, we frequently treat injuries that arise from these activities, with the most common being disc injuries, shoulder injuries, knee problems, and lower back pain.
Here’s a breakdown of these injuries, how they occur, and tips to prevent them. We’ve also included home and gym exercises to keep you strong and prepared for the slopes.
Common Snow Skiing and Snowboarding Injuries
1. Disc Injuries
What Happens:
Disc injuries, such as herniations or bulges, often result from repetitive stress or an awkward fall. Twisting motions during skiing or snowboarding can place undue pressure on the spine.
Symptoms:
- Sharp pain in the lower back or neck.
- Pain radiating into the legs or arms (sciatica).
- Tingling or numbness in the extremities.
Treatment in the Office:
- Chiropractic Adjustments: Restores alignment and reduces pressure on the spine.
- Spinal Decompression Therapy: A series of 12–24 visits to ease disc compression and encourage healing.
- Laser Therapy: Helps reduce inflammation and accelerates recovery.
2. Shoulder Injuries
What Happens:
Falling with an outstretched arm or improper pole usage can lead to shoulder dislocations or rotator cuff strains.
Symptoms:
- Pain and weakness in the shoulder.
- Limited range of motion.
- Swelling or bruising around the joint.
Treatment in the Office:
- Manual therapy to restore mobility.
- Strength and stability exercises for long-term prevention.
3. Knee Problems
What Happens:
Twisting motions during skiing or landing jumps in snowboarding can strain or tear the ACL or MCL, causing instability.
Symptoms:
- Pain and swelling in the knee joint.
- Popping sensations during movement.
- Difficulty bearing weight.
Treatment in the Office:
- Chiropractic adjustments to maintain proper alignment.
- Targeted exercises to rebuild strength and stability.
4. Lower Back Pain
What Happens:
The repetitive bending and rotational movements in snow sports can cause muscle strains or exacerbate existing conditions.
Symptoms:
- Persistent ache or sharp pain in the lumbar region.
- Stiffness or difficulty standing upright.
Treatment in the Office:
- Chiropractic adjustments to relieve stress on the lumbar spine.
- Soft tissue therapies to reduce muscle tension.
Home and Gym Exercises for Prevention and Recovery
At-Home Stretches
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Pelvic Tilts
- Lie on your back, knees bent, feet flat. Tilt your pelvis upward and hold for a few seconds.
- Why It Helps: Strengthens and mobilizes the lower back.
-
Doorway Shoulder Stretch
- Place your arms on a doorway frame at 90 degrees, step forward gently to stretch the shoulders.
- Why It Helps: Prevents shoulder stiffness and improves range of motion.
-
Hamstring Stretch
- Sit on the floor, extend one leg, and reach for your toes.
- Why It Helps: Reduces tension in the lower back and legs.
Gym Exercises
-
Cable Face Pulls
- Use a cable machine to pull the handles toward your face, keeping elbows high.
- Why It Helps: Strengthens shoulder stability and prevents injuries.
-
Single-Leg Romanian Deadlift
- Use light weights and hinge forward on one leg, keeping your back straight.
- Why It Helps: Strengthens hamstrings and glutes, improving knee stability.
-
Side Planks
- Hold a plank position on your side, engaging your obliques.
- Why It Helps: Builds core and lumbar strength critical for balance and posture.
Tips for Injury-Free Skiing and Snowboarding
- Warm Up: Always stretch and do a light cardio session before hitting the slopes.
- Invest in Quality Gear: Ensure boots and bindings fit correctly.
- Train Off-Season: Strengthen your legs, core, and back with regular exercise.
- Take Lessons: Even seasoned skiers and snowboarders benefit from technique improvement.
- Listen to Your Body: Know when to take a break to avoid overexertion.
At Wellness Lane Chiropractic in Farmers Branch, TX, we specialize in treating and preventing winter sports injuries. Whether you’re recovering from a fall or want to enhance your performance, we’re here to help.
Book an Appointment Today!
Stay active and pain-free this winter with personalized care from our team at Wellness Lane Chiropractic. Reach out to us today to create a customized recovery or prevention plan.
