Preventing Ski Injuries
With lots of our clients setting off for the slopes, we thought it would be useful to produce an article on some methods that may help you to avoid ski injuries.
BEFORE YOU GO
Many people who ski are very active in other sports. However some people only get active during their annual ski trip. Those that do participate in active sport may use completely different muscles to those used in skiing.
Try to get fit for your ski trip before you go, so you can get the most out of your time, and also reduce your injury risk.
If you’re not usually active, start some form of exercise that you enjoy to build up your cardiovascular fitness, this may be walking, jogging, swimming or cycling, or take part in exercise classes. (Make sure you start gently and build up, if you have any health concerns already consult your doctor before starting).
Once you have started on the cardiovascular side of things, think about ski specific exercise. Skiing involves a lot of leg work, particularly in the quads, so the famous ski sit, squatting against a wall, will prepare the quads to some extent. Don’t forget all the other leg muscles, particularly the hamstrings and gluts – rowing for example can help the hamstrings.
Plyometric exercises involving jumps, skipping and lunging will also help as it will imitate some of the positions and movements you will perform when skiing.
Also think about your spine as you will be twisting all day long. Mobilising and stretching exercises to improve flexibility are a must, along with core stability exercises. If you are planning far enough ahead then think about joining a pilates class.
EQUIPMENT
Make sure you have the correct equipment before you ski. This will include the correct skis and bindings for your height and weight, the ski shop should have a guide if you are hiring equipment, it could make a difference to your skiing as well as helping you stay safe.
Check the bindings before each ski session, make sure they are firm when you are skiing but also release properly in case of falls.
Helmets are a must these days. Again ensure you have the correct size helmet, and also that it has not been damaged. Make sure you wear a ski helmet and not just a cycle helmet you have in the garage, there is a difference.
Goggles should also be worn in case of bright sun.
Clothing – wear several layers of light loose clothing to keep warm, this will also allow for your body’s constantly changing temperature.
WARM UP
It’s easy to forget, because you are on holiday to enjoy yourself, that skiing is a sport. Treat it as such, and you will not only get more out of it, you will also lessen your risk of injury.
This means warm up before you go out. Simply jogging on the spot or a brisk walk to get the muscles warm and flexible for a few minutes before skiing will also help you get into the flow more quickly and help your technique . Stretching the muscle groups you will use most, as well as loosening the spine up will help reduce injury risk too, and reduce post ski stiffness.
Once you get on the slopes, then do a couple of slow gentle runs before heading up to the top of the mountain to conquer that black run with the moguls. Most professional sports people go through regimes before they play, involving reproducing the movements they will need in their sport at a slower pace and repetitively for a long while before they start. Those gentle runs at a slow pace will be ideal.
WHEN YOU SKI
Now you are on the slopes you still need to think about safety. Keep to marked trails unless you are with a guide, and avoid all areas marked with avalanche risks.
Ski with someone else all the time, and stay in sight of each other. If you lose sight of the other person stop and wait.
Do not ski in adverse weather conditions that reduce visibility greatly – not only can you not see where you are going, other people may not see you. The worst injury you can have is one caused by someone else skiing into you, as you may have to stop skiing because of someone else’s stupidity.
Beware patches of ice or areas of shallow snow cover where rocks may be appearing – the harder the surface you fall on the more likely you are to inure yourself.
Pay attention to weather forecasts and warnings – weather in the mountains can change quickly, so be aware and keep up to date.
Hopefully this quick guide will help you to have a safe and enjoyable trip. Should you heed any further advice, or need some attention when you return, please feel free to call.
Happy Skiing
Chris