the Sports Dr.
Hit The Slopes, Not The ER Ten Tips to Avoid Ski Injuries BY
dr.
Michael
gross
W
inter is almost upon us – just look out the window and there is no doubt of that. While you are dreaming about hitting the slopes, it is never too late to think about safety. Skiing is a high-speed sport that requires strength, endurance, balance, skill and coordination. Muscles involved are the quadriceps, hamstrings, glutes, abdominals and those of the lower back and arms. At highest risk are the joints of the lower limbs, which bear the brunt of the forces passing through the body while skiing. The knee joint is the most vulnerable joint while skiing, with the ankle joint, the wrist, thumb and shoulder girdle being the other joints commonly injured. Improvement in skiing boots and bindings protect the foot, ankle and the tibia from injury. Unfortunately, this results in the ground forces being transmitted to the semi-flexed knee. Skiing is generally considered to be a sport with a high injury risk. That said, recent advances in design of equipment, as well as technique, have resulted in a drastic reduction of risk. However, injuries to the anterior cruciate ligament of the knee and spinal injuries continue to occur at an alarming rate. Thumb injuries and shoulder are also common occurrences. When you are injured, seek medical attention. The best treatment, of course, is to avoid injury altogether. Presented here are ten easy ways to prevent injuries while you’re out on the mountain:
Prepare for a ski trip with a conditioning program. A physical conditioning program is very important in avoiding injuries on the ski slopes. Physical conditioning is vital for improved muscular strength, endurance, coordination and reflexes. Skiers should do exercises about a month-and-a-half to two months prior to heading for the ski resorts. Some good exercises to help prepare for the slopes include those which use similar motions. Swimming, bicycling and rowing use similar muscles and build endurance, as well as strength. Exercises which strengthen the thigh muscles are also helpful, such as squats. Most important are exercises to build core strength and balance. Don’t try to ski yourself into shape.
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