A broad scope of injuries happens in snow skiing. Knee injuries are predominant, especially the anterior cruciate ligament. Since skiers regularly put their arms out to cushion a fall, shoulder wounds, for example, separations and injuries are the most common. Breaks around the shoulder and lower leg are regular. Skiers who fall on an outstretched hand while holding a ski post can get what is called a “skier’s thumb” Head wounds additionally happen in skiing.
Common injuries:
- The most regular joint injured on the slants is the knee.
- Ligaments strains or rupture, ligament damage, or both may occur because of a mishap on the snow slants.
- Wrist and hand wounds because of a fall or the ski post.
- Leg fractures.
- Arm fractures.
- Shoulder dislocation, soft tissue wounds, or collar bone breaks are likewise ordinarily observed.
- Spinal cord wounds in more extreme cases.
- Head wounds.
How to Avoid Injuries on the Slopes:
Try to have a decent degree of physical wellness when setting off on skiing. These occasions can be demanding physically, and one needs to prepare their body.
Seek guidance from a physiotherapist concerning any prior wounds an individual has before taking off skiing.
Complete a warm-up before hitting the slants. Cold muscles and hardened joints may make one more vulnerable to injury.
Lack of hydration can obstruct the actual exhibition and perseverance. Henceforth, keep up the level of hydration.
Adhere to a degree of skiing and slopes that are compatible with the level of one’s ability. Educate oneself on how to stop and turn securely. Maintain the security rules on the slopes.
Before hitting the slopes hard, educate on how to get on and off a ski lift appropriately.
Wear proper gear, for example, goggles and a protective cap. Ski head protectors should consistently be worn on the slopes. All the gear must fit effectively, and bindings are adjusted for height, weight, and skiing capacity.
Before skiing, physical exercises to get in form:
Squats
The Quadriceps (thigh muscles) need to buckle down when skiing, so squats will assist develop with increasing fortitude.
Squat Jump
Squat jumps help reinforce the glutes (buttocks) and the quads and remain pain-free when performing turns.
Wall squats
This minor variation from the regular squat is extraordinary for expanding the perseverance and forestalls the burning sensation skiers frequently feel following a couple of hours after skiing.
Lunges
Lunges help improve equilibrium.
The Plank
Planking fortifies the core muscles in the lower back and abs.
Massage:
An excursion to a massage therapist will help the muscles with unwinding, decrease the danger of injury, and improve the blood flow and movement scope.
While skiing stretches:
Warming up before skiing is fundamental to set up the muscles and help evade wounds. Warm-up the quads, hamstrings, and calves via doing the accompanying stretches:
- The standing hamstring stretch
- The standing calf stretch
- Hip adductor stretch
After skiing:
After skiing an individual is advised to repeat the stretches and hydrate the body thoroughly. Breathing slowly and deeply to loosen up the muscles. Try massage therapy; it will assist with muscle sensitivity and blood flow. Give rest and a good sleep for the body to heal and replenish.
Conclusion:
Albeit a few wounds are inescapable, for example, a crash or a fall, others might be forestalled by improving the body’s solidarity and coordination by improving the technique. Strategically intervening can help forestall skiing injuries, such as fitting gear and picking ski runs that coordinate with the capacity level. Taking ski exercises is particularly significant for new skiers. Figuring out how to fall effectively and securely can lessen the danger of injury.
References:
Alaia, M. J. (2019, December). Skiing Injury Prevention – OrthoInfo – AAOS. Retrieved December 21, 2020, from https://orthoinfo.aaos.org/en/staying-healthy/skiing-injury-prevention/
Common Skiing Injuries and How to Avoid Them. (n.d.). Retrieved December 21, 2020, from https://www.physiomed.co.uk/articles/common-skiing-injuries-and-how-to-avoid-them
How to avoid injury this ski season. (2018, January 02). Retrieved December 21, 2020, from https://thephysiocompany.co.uk/tips-ski-season/
How to avoid ski injuries. (2019, November 26). Retrieved December 21, 2020, from https://www.stoneclinic.com/how-to-avoid-ski-injuries
Kempshall, P. (2020, January 3). How to avoid skiing injuries. Retrieved December 21, 2020, from https://www.nuffieldhealth.com/article/how-to-avoid-skiing-injuries
Maguire, A. (2018, December 13). Common Ski Injuries & How to Avoid Them. Retrieved December 21, 2020, from https://ballsbridgephysio.ie/sports-injuries/common-ski-injuries-avoid/
Tips to Prevent Skiing-Related Knee Injuries. (2020, September 18). Retrieved December 21, 2020, from https://www.choosept.com/resources/detail/preventing-skiingrelated-knee-injuries
* Contact Reach Physiotherapy for a list of references used for this blog content.
