The 5 Most Common Ski Injuries we see in our Physio Clinic

Chelmsford Physio • February 25, 2026

Skiing is one of the most popular winter sports, attracting millions of enthusiasts each year. However, the thrill of gliding down the slopes often comes with a risk of injury. Physiotherapists frequently encounter a range of ski-related injuries, which can vary in severity and type. This blog post explores the most common ski injuries treated in physiotherapy clinics, their causes, and some strategies for prevention.


1. Anterior Cruciate Ligament (ACL) Injuries

ACL injuries are among the most prevalent ski injuries. The ACL is a crucial ligament in the knee that helps stabilise the joint. Skiing often involves rapid direction changes and sudden stops, which can lead to ACL tears or strains.


Causes:

ACL injuries typically occur during falls, awkward landings, or sudden twisting movements while skiing. A study by Grooms et al. (2013) indicated that female skiers are at a higher risk due to anatomical and hormonal factors.


2. Meniscus Tears

The meniscus is a C-shaped cartilage in the knee that acts as a cushion. Skiing can lead to meniscus tears, especially during twisting motions or heavy impacts.


Causes: 

Meniscus injuries often result from awkward falls or excessive twisting of the knee joint during skiing. According to a study by Vail et al. (2015), these injuries are common in combination with ACL tears, further complicating rehabilitation.


3. Shoulder Injuries

Shoulder injuries, including dislocations and rotator cuff strains, are common in skiing, particularly among beginners. The shoulder is often injured during falls, especially when an individual attempts to break their fall with an outstretched arm.


Causes:

Falls resulting in inadequate bracing can cause shoulder dislocations and strains. A study by Karp et al. (2014) noted that shoulder injuries in skiing are often overlooked compared to lower limb injuries.


4. Wrist Injuries

Wrist injuries are prevalent among skiers, particularly those who use poles. Common injuries include sprains and fractures.


Causes: 

Skiers often extend their hands to catch themselves during falls, leading to wrist impact injuries. Pollard et al. (2016) discussed how the use of ski poles can both aid in balance and increase the likelihood of wrist injuries.


5. Lower Back Pain

Lower back pain is a common complaint among skiers of all skill levels. The sport places significant demand on the back muscles and spine, which can lead to strains or chronic pain.


Causes:

Improper technique, lack of conditioning, and fatigue can contribute to lower back injuries. Rahl et al. (2012) highlighted the importance of strength training and conditioning to prevent these injuries.


Prevention Strategies

While not all injuries can be prevented, certain strategies can significantly reduce the risk:


1. Proper Equipment: Ensure that your ski equipment is the correct size and well-maintained.


2. Warm-Up and Conditioning: Engage in pre-skiing warm-up exercises that focus on flexibility and strength.


3. Technique Training: Take lessons, especially for beginners, to learn the proper techniques for safe skiing.


4. Safety Gear: Wear protective gear, including wrist guards and knee pads when necessary.


Conclusion

Skiing injuries can vary in severity and type, but understanding common injuries and their causes can help skiers take preventive measures. By focusing on proper technique, conditioning, and appropriate equipment, skiers can enjoy their sport while minimising the risk of injury. If injuries occur, timely physiotherapy intervention is essential for effective recovery and rehabilitation. Get in touch today to find a specialist Physio at Chelmsford Physio to help you!

Optimal Recovery Strategies for Marathon Runners

By Chelmsford Physio • February 25, 2026
Training for a marathon is a demanding endeavour that requires not only rigorous physical preparation but also effective recovery strategies. Recovery is crucial for improving performance, preventing injuries, and ensuring that runners can continue their training without setbacks. This blog post outlines the best forms of recovery for runners training for a marathon, supported by relevant research. 1. Active Recovery Active recovery involves engaging in low-intensity exercise following high-intensity workouts. Activities such as walking, cycling, or swimming serve to maintain blood flow and enhance recovery without adding significant strain on the body. Benefits: Active recovery can reduce muscle soreness and facilitate the removal of metabolic waste products. A study by Kimpinski et al. (2013) demonstrated that active recovery significantly decreased perceived soreness among runners. 2. Sleep and Rest Sleep is a fundamental component of recovery. During deep sleep, the body repairs itself and undergoes muscle regeneration and glycogen replenishment. Runners should prioritise adequate sleep, aiming for 7-9 hours per night, especially during peak training weeks. Benefits: Poor sleep quality has been linked to decreased performance and increased injury risk. A study by Physiology et al. (2015) indicated that athletes who prioritised sleep displayed improved performance metrics and faster recovery times. 3. Nutrition Proper nutrition plays an essential role in recovery. After long runs, it's vital to consume a balanced meal comprising carbohydrates, proteins, and fats to support muscle repair and replenish glycogen stores. Guidelines: - Post-Run Meals: Aim for a 3:1 ratio of carbohydrates to protein post-exercise. This can enhance glycogen recovery (van Loon et al., 2000). - Hydration: Maintaining adequate hydration levels is crucial for recovery. Dehydration can impair performance and increase injury risk (Brownsberger et al., 2019). 

Waiting for the NHS? Could Private Physio Offer the Speed and Quality You Need?

By Chelmsford Physio • February 19, 2026
When it comes to addressing physical injuries or pain, timely access to physiotherapy can make a significant difference in recovery outcomes. While the NHS provides essential health services, long waiting times can often hinder immediate relief. This is where private physiotherapy enters the frame as a viable alternative. Here are several benefits of opting for Chelmsford Physio over waiting for NHS services. 1. Faster Access to Treatment One of the most compelling reasons to choose Chelmsford Physio is the speed of access to treatment. NHS physiotherapy services often involve lengthy waiting lists, sometimes extending weeks or even months. In contrast, private practitioners can offer prompt appointment scheduling, enabling you to start your rehabilitation without delay. For acute injuries or pain, this rapid access can be vital for effective recovery. 2. Bespoke/Individualised Treatment Plans Chelmsford Physio have more time to devote to each patient due to lower caseloads. This allows for comprehensive assessments of 45 minutes, rather than the 20 minutes session on the NHS, and the formulation of personalised treatment plans tailored to individual needs. In a private setting, you can expect a thorough evaluation that takes into account your medical history, lifestyle, and specific goals, leading to a more effective recovery plan.

Unlocking Elite Performance with VALD Dynamo Strength Testing at Chelmsford Physio

By Chelmsford Physio • February 10, 2026
Chelmsford Physio uses the VALD Dynamo — the world’s most advanced handheld strength and movement testing system for patients and athletes.