This is an archive copy of a document originally located at http://www.sport.vic.gov.au/web/srv/srvsite.nsf/pages/research_injury_crossskiing?OpenDocument  all copyright remains with creator.

See other sports injury prevention fact sheets.

Cross-country skiers have been estimated to account for approximately 20% of all participants in alpine sports.

How many injuries?

A 1985 Australian study reported an injury rate for cross-country skiers of 0.49 injuries per 1000 skier days.

When do injuries occur?

Cross-country injuries tend to occur at particular times of the day, mostly in the late morning or late afternoon.

The cause and type of injuries

• Sprains/twists (43%), fractures (25%) and bruising (18%) are the most common types of injuries.
• Knees are the most common body part injured accounting for 26% of all cross-country skiing injuries. Other commonly injured body parts include the arm/hand (13%) and ankle (12%).
• Injuries to the thumb are the most common upper extremity injury in skiing. Falling on to the thumb and retention of the ski pole in the hand during a fall contributes to many thumb injuries.
• The repetitive nature of the cross-country technique can render skiers susceptible to overuse injuries.
• Risk factors for injury include poor condition of ski tracks and the downhill segment of the terrain, unsuitable or inferior equipment, poor balance and inadequate mastery of the cross-country skiing technique.

• Good preparation is important
• Undertake pre-season conditioning and training.
• Warm up and stretch before the day's skiing.
• Novice skiers should undertake ski instruction which emphasises proper functioning of equipment and teaches proper falling techniques.
• Establish the snow conditions and take them into consideration, along with your skill level, before skiing.
• Equipment: suitability and maintenance
• Seek professional advice when choosing equipment to suit your cross- country skiing activity, skill level and size.
• Choose boots relevant to your cross-country activity eg, touring, racing or skating. Boots should fit well, be durable, as waterproof as possible and provide thermal protection.
• Keep equipment in good working order.
• Waxing of skis, tread pattern on non-waxing skis, snow conditions and tracks are important factors in reducing injury associated with slipping or falling.
• Wear suitable clothing, including hat and gloves, to protect against variable weather conditions.
• Eyewear that gives ultra-violet protection and a sunscreen with a high SPF should be worn, even on cloudy days.
• Increase safety with sound techniques and practice
• Read and practice the safety recommendations in the SnowSafe booklet, produced by Snow Sports Victoria. This is particularly important for those intending to ski tour.
• Keep an eye out for hazards such as deep tracks, ruts, iciness and sharp bends.
• Be aware of, and adhere to, skiers' courtesy and safety codes.
• Do not ski off formal ski trails and never ski alone.

• Always inform someone of where you intend to ski.
• Children should only ski with a responsible adult.
• Adequate rest, nutrition and energy replenishment will both enhance performance and reduce the likelihood of injury.
• Alcohol can negatively effect your skiing performance and can be a contributing factor to hypothermia.
• Carry adequate spare clothing and food, compass, maps and matches if ski touring.

Ensure all injured skiers receive adequate treatment and rehabilitation before resuming skiing.

For further information contact:

Skiing Australia (Victorian Branch),
Mailbag 6, 120 Collins Street,
Melbourne 3000.
Ph: (03) 9650 7270

Accident Research Centre,
Monash University,
Bld. 70, Wellington Rd,
Clayton, Vic. 3168
Ph: (03) 9905 1808
http://www.general.monash.edu.au/muarc

For copies of the printed brochure contact:

Sport and Recreation Victoria
GPO Box 2392V
Melbourne Vic 3000
Tel: 03 9666 4267
Fax: 03 9666 4300

References

Kelsall H, Finch C. A review of injury countermeasures and their effectiveness for cross-country skiing. Monash University Accident Research Centre. Report No. 100. 1996.

Acknowledgments

Illustrations by Debbie Mourtzious, Education Resource Centre, Royal Children's Hospital, Melbourne (Not included in on-line version).

This project was funded by Sport and Recreation Victoria and a Research Fellowship from the Public Health Research and Development Committee of the National Health and Medical Research Council and the Public Health Division, Department of Human Services.