{"id":3858,"date":"2026-03-25T20:11:20","date_gmt":"2026-03-25T20:11:20","guid":{"rendered":"https:\/\/bonejoint.net\/old\/?p=3858"},"modified":"2026-03-25T20:14:53","modified_gmt":"2026-03-25T20:14:53","slug":"ski-safety-guide-expert-tips-to-prevent-winter-injuries","status":"publish","type":"post","link":"https:\/\/bonejoint.net\/old\/blog\/ski-safety-guide-expert-tips-to-prevent-winter-injuries\/","title":{"rendered":"Ski Safety Guide: Expert Tips to Prevent Winter Injuries"},"content":{"rendered":"<p><img decoding=\"async\" class=\"alignleft wp-image-3859\" src=\"https:\/\/bonejoint.net\/old\/wp-content\/uploads\/2026\/03\/March-2026-240x300.png\" alt=\"\" width=\"322\" height=\"403\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><span data-contrast=\"auto\">Winter sports are a popular way to stay active, but hitting the slopes without preparation can quickly turn a thrilling day into a painful one. Whether you\u2019re a beginner or a pro, safety should come first. Bone &amp; Joint <a href=\"https:\/\/bonejoint.net\/old\/blog\/provider\/kurt-m-lawton-do\/\">Sports Medicine Specialist Dr. Lawton<\/a> (shown snowboarding in the photo) shares practical tips to keep you safe while enjoying the snow.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Common Skiing Injuries<\/span><\/b><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Skiing puts heavy\u00a0demands\u00a0on your body. According to Dr. Lawton, knee,\u00a0shoulder\u00a0and head injuries are most common\u2014especially knee ligament sprains and tears. Beginners have a 2.5 times higher injury risk, but you can reduce this with solid preparation.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Prevention Tips:<\/span><\/b><br \/>\n<span data-contrast=\"auto\">Build leg and core strength before ski season with squats,\u00a0lunges\u00a0and core exercises. Make sure your boots fit\u00a0snugly,\u00a0and bindings are expertly adjusted to release if you fall. Always get your gear checked by a ski technician before your first run.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">The Importance of a Warm-Up<\/span><\/b><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Cold muscles are more prone to injury. Warming up increases muscle temperature and reaction speed. Complete this routine within 15 minutes of skiing, but\u00a0don\u2019t\u00a0overdo it:<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"1\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Get moving:<\/span><\/b><span data-contrast=\"auto\">\u00a0Jogging in place\u00a0or\u00a0jumping\u00a0jacks.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"2\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Stretch:<\/span><\/b><span data-contrast=\"auto\">\u00a0Slow, controlled knee and hip stretches.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"3\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"3\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Activate muscles:<\/span><\/b><span data-contrast=\"auto\">\u00a0Bodyweight squats and lunges.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"4\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"4\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Balance:<\/span><\/b><span data-contrast=\"auto\">\u00a0Single-leg squats or small side-to-side hops.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><b><span data-contrast=\"auto\">Must-Have Ski Gear<\/span><\/b><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Your helmet is your most important piece of gear. Everyone should wear one,\u202fno matter your skill. Helmets\u00a0greatly reduce\u00a0the risk of severe head injuries. For extra protection, look for helmets with a slip liner like MIPS,\u00a0WaveCel\u00a0or SPIN.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Recognizing Overuse and Strain<\/span><\/b><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Listen to your body. Early signs of overuse include pain after skiing, poor\u00a0control\u00a0or feeling limited.\u00a0Don\u2019t\u00a0keep skiing if\u00a0you\u2019re\u00a0in pain or fatigued. This raises your injury risk. Stop if you feel any limits in movement or discomfort during activity.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Staying Warm While Staying Safe<\/span><\/b><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">A three-layer system is best for warmth and mobility:<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"5\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"1\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Inner:<\/span><\/b><span data-contrast=\"auto\">\u00a0Moisture-wicking base layer.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"6\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"2\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Middle:<\/span><\/b><span data-contrast=\"auto\">\u00a0Fleece,\u00a0wool\u00a0or light down for insulation.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"7\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" data-aria-posinset=\"3\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Outer:<\/span><\/b><span data-contrast=\"auto\">\u00a0Windproof, waterproof shell with vents.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"auto\">Don\u2019t\u00a0overdress\u2014dress for activity, not how you feel standing still. Layer lightly and add more if you get cold, rather than risking overheating and sweat.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Keep Safety First<\/span><\/b><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Preparation makes the difference between a\u00a0memory-filled\u00a0ski season and a painful recovery. By strengthening your core,\u00a0maintaining\u00a0your\u00a0gear\u00a0and warming up properly, you give yourself the best chance\u00a0at\u00a0a healthy\u00a0winter.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Remember to protect your head with a high-quality helmet and always listen to your body when fatigue sets in. If you notice pain that lingers after a day on the slopes,\u00a0don\u2019t\u00a0ignore it\u2014<\/span><a href=\"tel: (800)445-6442\"><span data-contrast=\"none\">call Bone &amp; Joint<\/span><\/a><span data-contrast=\"auto\">\u00a0to make an appointment\u00a0or\u00a0go to a\u00a0<\/span><a href=\"https:\/\/bonejoint.net\/old\/services\/walk-in\/\"><span data-contrast=\"none\">Bone &amp; Joint Walk-In Care<\/span><\/a><span data-contrast=\"auto\">\u00a0location in Medford, Merrill, Plover or Wausau\u00a0for expert evaluation and care.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">For more information on injury prevention, orthopedic services or to find a provider near you, visit\u00a0<\/span><a href=\"https:\/\/bonejoint.net\/old\/\"><span data-contrast=\"none\">bonejoint.net<\/span><\/a><span data-contrast=\"auto\">. Stay safe, stay\u00a0warm\u00a0and enjoy the snow!<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Winter sports are a popular way to stay active, but hitting the slopes without preparation can quickly turn a thrilling day into a painful one. Whether you\u2019re a beginner or a pro, safety should come first. Bone &amp; Joint Sports Medicine Specialist Dr. Lawton (shown snowboarding in the photo) shares practical tips to keep you safe while enjoying the snow.\u00a0 Common Skiing Injuries\u00a0 Skiing puts heavy\u00a0demands\u00a0on your body. According to Dr. Lawton, knee,\u00a0shoulder\u00a0and head  [&#8230;]<\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[17,30],"tags":[],"class_list":["post-3858","post","type-post","status-publish","format-standard","hentry","category-safety","category-sports-medicine"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.9 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Ski Safety Guide: Expert Tips to Prevent Winter Injuries - Bone &amp; Joint<\/title>\n<meta name=\"description\" content=\"Winter sports are a popular way to stay active, but hitting the slopes without preparation can quickly turn a thrilling day into a painful one. Whether you\u2019re a beginner or a pro, safety should come first. Bone &amp; Joint Sports Medicine Specialist Dr. Lawton (shown snowboarding in the photo) shares practical tips to keep you safe while enjoying the snow.\u00a0\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ski Safety Guide: Expert Tips to Prevent Winter Injuries\" \/>\n<meta property=\"og:description\" content=\"Winter sports are a popular way to stay active, but hitting the slopes without preparation can quickly turn a thrilling day into a painful one. Whether you\u2019re a beginner or a pro, safety should come first. 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