The snow as begun to fall in the European ski resorts and happy skiers will be filling the slopes very soon. Every year we see enthusiastic skiers come into our clinic with unfortunate injuries. They range from thumb and hand injuries, to knee and shoulder injuries.
We have put together some Skiing tips to help you avoid any injuries this ski season.
• If you fall, do not attempt to get up whilst still moving.
• If you are out of control do not attempt to sit down (as this puts your knee joints under strain).
• Try to keep your weight forward and arms in front.
• Avoid crossing your skis.
• Avoid very wide snow-plough positions.
• Make sure you prepare yourself physically. Knee pain is not just the result of an injury either. In many cases knee pain occurs in the skier with faulty biomechanics or in those out of condition.
• Beginners should take lessons from a certified instructor.
• Never ski or snowboard alone.
• Exercise and stretch before skiing or snowboarding each day.
• Stay on marked trails.
• Wear helmets and other appropriate gear.
• Quit before becoming overly tired.
Don’t let avoidable knee injuries ruin your next ski holiday. Call us at East Coast Physio to book a screening check or, if you have had a previous injury, you might like to discuss ways of minimising re-injury.
We can design a programme to help you get the most out of your body and your ski holiday.
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 muscles are also helpful, such as squats.
Stretching also improves your flexibility, another key ingredient in avoiding a ski injury.
After your training, it is important to make sure the joints are well tended to. Make sure to properly stretch the muscles you have worked and remember to ice any joints that may be inflamed for 20 minutes after your workout.
So after all those tips, enjoy the slopes this year!
