How to Protect Your Shoulders When Skiing Off-Piste
Off-piste skiing is the ultimate adventure for those seeking the thrill of untouched powder and challenging terrain. However, it also comes with unique risks, particularly to the shoulders. Navigating uneven snow, steep slopes, and hidden obstacles can put significant strain on this critical joint, leading to injuries such as dislocations, sprains, or rotator cuff tears.
Dr. William Sterett, a renowned orthopedic surgeon at Vail-Summit Orthopaedics & Neurosurgery, shares his expertise on how to safeguard your shoulders while skiing off-piste. With over two decades as the Head Team Physician for the U.S. Women’s Alpine Ski Team, Dr. Sterett has seen firsthand the impact of shoulder injuries on skiers and offers valuable tips to keep you on the slopes and out of the clinic.
Why Are Shoulders Vulnerable During Off-Piste Skiing?
The shoulders are among the most mobile joints in the body, which makes them highly susceptible to injury during dynamic and unpredictable movements. Off-piste skiing increases these risks due to:
Unexpected Falls: Uneven terrain can lead to sudden, awkward falls that strain or dislocate the shoulder.
Pole Planting Errors: Improper technique when using ski poles can place unnecessary stress on the shoulder joint.
Overexertion: Maneuvering through deep powder or tight tree lines can overwork the muscles supporting the shoulder.
Dr. Sterett explains, “Off-piste skiing challenges your balance and control, increasing the likelihood of sudden forces being transmitted to your shoulders.”
Common Shoulder Injuries in Off-Piste Skiing
Skiers venturing off-piste are at risk of several shoulder injuries, including:
Dislocations: When the upper arm bone pops out of the shoulder socket, often caused by falls.
Rotator Cuff Tears: Tears in the muscles or tendons around the shoulder due to repetitive strain or trauma.
AC Joint Injuries: Damage to the acromioclavicular joint, often resulting from direct impact during a fall.
“Understanding these injuries and their causes is the first step in prevention,” says Dr. Sterett.
Tips to Protect Your Shoulders While Off-Piste Skiing
Whether you're a seasoned backcountry skier or new to off-piste adventures, these tips can help reduce your risk of shoulder injuries:
1. Strengthen Your Shoulders Before the Season
Building shoulder strength and stability is crucial for off-piste skiing. Focus on exercises that target the rotator cuff, deltoids, and scapular stabilizers. Dr. Sterett recommends incorporating resistance bands, light weights, and bodyweight exercises into your pre-season routine.
2. Use Proper Pole Techniques
Ski poles are essential for balance and navigation, but incorrect use can strain your shoulders. Keep your elbows slightly bent, and avoid planting poles too far behind you or across your body.
3. Wear Protective Gear
Shoulder braces or padding can provide additional support and reduce the impact of falls. Choose gear that fits comfortably and doesn’t restrict your range of motion.
4. Improve Your Falling Technique
Learning how to fall correctly can minimize the force on your shoulders. Aim to roll with the fall rather than extending your arms to brace for impact.
5. Stay Within Your Skill Level
Off-piste skiing is not the time to push beyond your technical abilities. Stick to terrain that matches your skill level and gradually work up to more challenging areas.
6. Warm Up Thoroughly
Dynamic stretches and light cardio before hitting the slopes can prepare your shoulders for the demands of off-piste skiing.
Recovery and Rehabilitation for Shoulder Injuries
Despite your best efforts, shoulder injuries can happen. Prompt treatment is essential to ensure a full recovery. Dr. Sterett emphasizes the importance of:
Early Evaluation: Seek medical attention immediately after a significant fall or persistent shoulder pain.
Physical Therapy: A structured rehabilitation program can restore strength and mobility to the shoulder.
Gradual Return to Skiing: Allow time for your shoulder to heal fully before returning to off-piste terrain.
“Recovery is a process,” says Dr. Sterett. “Patience and dedication to rehabilitation are key to avoiding re-injury.”
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Off-piste skiing offers unparalleled freedom and excitement, but it also demands preparation and awareness to protect your shoulders. By strengthening your shoulders, using proper techniques, and knowing your limits, you can enjoy the backcountry with confidence.
If you experience a shoulder injury or want to learn more about injury prevention, contact Vail-Summit Orthopaedics & Neurosurgery to schedule a consultation with Dr. Sterett. With expert guidance, you can keep your shoulders healthy and your ski adventures unforgettable.
