By Alec Denes, MD Sports Orthopedic Surgeon

The snow is here! If you’re like me, our recent storm has created an unavoidable urge to get out the skis or snowboard, and get up to the mountains. My garage holds a nearly-complete quiver of snow-riding implements, from big-mountain snowboards to Nordic racing skate skies, and I’m getting them all ready for action. Snow sports require very specialized and somewhat costly equipment, and keeping that gear in prime working condition will not only help it last longer, but can also go a long way towards injury prevention.

Bindings, as the link between you and the ski or snowboard, are the most critical part of your alpine setup. Ski binding technology advances in the past 30 years have reduced injury rates dramatically, and shifted the injury patterns from mostly tibia fractures to knee ligament injuries. Most ski injuries happen on green runs when bindings don’t release properly. Use a DIN setting appropriate for your weight and skiing ability, and test your bindings regularly for a proper release. Snowboard bindings, on the other hand, work best when they have a secure hold on your boot. Tighten the binding screws every time you ride, and make sure the straps and/or locking mechanisms are working.

Consider boots: a ski or snowboard boot functions well only if it fits well and has a firm hold on your foot. Let your liners get “packed-out” from too much use and your boot may not fit like it should, leaving you vulnerable to a twisting knee injury when your binding won’t release properly. These liners can be swapped out for new ones to revitalize your old boots, and perhaps save your knees in the process.

Orthotics are another idea to help you ski and ride strong all season. Most boots are made with a flimsy insole that protects from the seams, but does little to support the shape of your foot. Insoles like Superfeet or Sole are firm enough to give support, soft enough for all-day comfort, and less expensive than lunch at the mountain lodge. Most of us aren’t on the mountain every day, and we go hard when we’re there to make the most of it. Bombing through moguls or deep powder at 20+ mph all day, with less arch support than a pair of sneakers, is a sure way to end up with sore legs.

And what about helmets? There are good reasons behind the surge in helmet-wearers at every ski resort in the country. New designs in winter helmets have made them warm, waterproof, and lightweight, so a helmet is probably the most comfortable thing you could wear on most days in the mountains. The average speed of most intermediate skiiers is higher than the average cyclist, and you wouldn’t think of spending the day cycling helmetless with friends and family. You might think it’s unnecessary, but if you ever have to “use” it, it will be the best investment you ever made.

So be safe and smart, and let’s hope for a fun and snowy winter season!