Mountain enthusiasts often think of skiing or snowboarding injuries as sudden and dramatic events, such as falls or collisions that result in knee sprains, fractures, or shoulder dislocations. In reality, several recent scientific studies (1,2) highlight an important aspect represented by overuse injuries, caused by repeated microtraumas over time.
Why do we talk about overuse?
When we subject tendons, muscles, or joints to excessive and repeated stress, a chronic inflammatory reaction may occur, with pain that gradually appears or, in some cases, even suddenly due to the classic “last straw that broke the camel’s back.
Alpine skiing, cross-country skiing, snowboarding, ice skating, or even ice hockey: each of these disciplines can cause overload issues even without a single acute trauma.
- Shoulder and upper limb: a study published in the European Journal of Orthopaedic Surgery & Traumatology in 2023 (1) shows that injuries to the shoulder, wrist, and hand are common and, in some disciplines, even more frequent than knee injuries. This is particularly true in snowboarding, where “backward” falls lead to impacts on the wrist and shoulder.
- Knee and low back pain: these remain critical areas, according to other scientific studies (2) on Winter Olympics athletes. The knee continues to be one of the most at-risk regions, but lower back pain (lumbar area) is also emerging as a significant concern, often linked to intense and repeated loads on the spine.
Recent Data: Focus on Summer Preparation
Another aspect highlighted by scientific literature (4) is that as much as 40% of competitive skiers’ injuries occur outside the competition season. Summer training (often on glaciers or during trips to the Southern Hemisphere) and gym-based athletic preparation can lead to microtraumas or tendon-related issues. This applies not only to professionals but also to enthusiasts who never really take a break. Excessive downhill running sessions, unbalanced exercises, or overly heavy loads can create overload, emphasizing that the prevention of winter injuries begins well before the first snowfall.
How to Recognize an Overuse Injury
- Gradual Pain: Initially mild, it worsens with activity and subsides with rest.
- Stiffness or Swelling: Often present in the morning or after exertion.
- Reduced Performance: Small declines are noticeable, but without a single traumatic event.
When these signals are underestimated, there is a risk of developing persistent pain that limits both sports activities and daily life.
Prevention: An Active Approach, Not Just “Rest”
Thinking of preventing or treating overuse injuries solely by “doing less” or relying on simple decontracting massages is not very effective. Here are some key tips:
- Targeted Muscle Strengthening: Work on strength and stability progressively to reduce joint stress.
- Flexibility and Neuromotor Control Exercises: Precise movements, especially during changes in direction and stresses on knees and ankles.
- Proper Recovery: Do not neglect rest between sessions (at least 1-2 days per week). The goal is to allow tendon and muscle structures to regenerate.
- Biomechanical Analysis and Specialist Consultation: For athletes or advanced practitioners, an evaluation with functional assessment can reveal minor movement flaws that, over time, lead to overload.
The mountains “demand strong legs,” but also intelligence and strategy
Enjoying skiing, snowboarding, or ice climbing in the long term means committing to proper physical and technical preparation. Let’s remember that overload problems often begin subtly, without much fanfare, but over time they can cause significant damage.
Based on this evidence, prevention becomes an active process: preparation and strengthening sessions, progressive training, proper recovery, and the support of skilled professionals in diagnosis and treatment.
Following these guidelines allows for a longer sports life while keeping the passion for the mountains and winter sports alive. It minimizes the risk of injury and ensures the best possible performance.
Article by Dr. Marco Gastaldo, Surgeon at Isokinetic Torino, specialist in Physical Medicine and Rehabilitation, ultrasound specialist, with expertise in sports traumatology and injury recovery.
References to the Cited Scientific Evidence:
- Hurt et al. (2023) European Journal of Orthopaedic Surgery & Traumatology.
- Zang et al. (2023) Journal of Sports Science and Medicine.
- On et al. (2019) Clinics in Orthopedic Surgery.
- Alhammoud et al. (2020) Scandinavian Journal of Medicine & Science in Sports.
