With finally getting snow this winter season, you may be inspired to go skiing or snowboarding. It’s been a couple of years since you have been on the slopes and don’t realize that maybe you are not at the level you were the last time you skiied.
So out you go back to the black diamond course only to find out that you are not as strong or trained to be on it as you once were.
This can be very dangerous, if you do not have the strength or speed to react to something on the slopes, like another skier, the softness/hardness of the snow, or mal-fitting skis/poles.
The most common injuries are:
- Anterior cruciate ligament (ACL) rupture or sprain.
- Medial collateral ligament (MCL) rupture or sprain.
- Shoulder sprains, fractures and dislocations.
- Wrist and thumb fractures.
- Head injuries, whiplash and concussion.
Strains are by far the most common of all sports-related injuries simply because we use so many muscles when we exercise or play. These moving parts are all susceptible to stretching farther than they should, or moving in ways they shouldn’t move, leaving them torn or damaged and in pain.
How can skiing injuries be prevented?
Proper Preparation
- Maintain fitness. Be sure you are in good physical condition when you set out on a ski outing.
- Warm up. Research studies have shown that cold muscles are more prone to injury.
- Hydrate. Even mild levels of dehydration can affect physical ability and endurance.
- Know safety rules.
- Learn ski lift safety.
Ways to Prevent Skiing Injuries
Like any high-risk sport, one of the most important ways to prevent skiing injuries begins with proper gear. From ski boots and skis that are fitted properly to a helmet that’s safely secured over the head for as much protection as possible, every piece of gear matters.
While so many people enjoy snow skiing recreationally, it’s still important to warm the body up before going down any runs.
In case anyone may be confused, “warming up” in this instance refers to starting slowly to allow the body to adjust to the slopes and conditions, instead of warming up in the lodge by the fire.
Even expert skiers will take time doing easier runs, allowing the body, the joints and all the soft-tissue to warm up and become more flexible before the demands on the body become greater.
Finally, and this applies to even novice and beginning skiers, staying healthy in the offseason, such as taking time for strength training, as well as cardio, is key to preventing injuries.
However, even if with a top-notch preventative game, injuries do occur and knowing the best treatment approaches can often lessen the severity and downtime associated with recovery.
Treatment Methods for Common Skiing Injuries
Treatment approaches for a snow skiing injury will vary depending on the type and severity of the issue.
For example, some severe knee injuries from skiing may require surgery, whereas an ankle, wrist, or knee sprain may simply need time and rest for recovery. It’s also important not to ignore any warning signs.
In cases of strained or ruptured ligaments and tendons, pain can dissipate with activity, though a skier may be unwittingly setting himself or herself up for even more downtime by not addressing the issue.
The key is to pay attention to your body and address any problems as soon as possible.
SOME OF THE MOST COMMON TREATMENT METHODS FOR SKI INJURIES INCLUDE THE FOLLOWING:
1. THE RICE METHOD
RICE stands for Rest, Ice, Compression, and Elevation. This conservative approach is effective for minor strains, tears, or some tendonitis issues. This is especially critical in the first 72 hours of an injury.
Rest gives the injured area time to heal, while ice can help reduce inflammation and pain caused by the injury.
A compression bandage or wrap will support the joint and reduce movement. If possible, elevate the injured area above the heart to reduce swelling.
2. TAPING AND STRAPPING
Proper taping and strapping can help support areas like the wrist or knee to reduce stress on muscles and other soft-tissue by providing extra tension. This can also help skiers with a minor strain to enjoy a day on the slopes.
3. PHYSICAL THERAPY
For many types of injuries, even minor ones, physical therapy is often a good way to strengthen the injured area during recovery, as well as learn proper form and techniques to avoid further injury.
Physical therapy can help decrease injury-related downtime and get a skier back on the slopes faster.
In conclusion, before hitting the slopes be prepared in mind and body. Be sure you have trained in strength and cardio before skiing, warm up, start slowly and on less difficult slopes, and pay attention to what your body can handle.
Need help in prepping for the slopes? Click here to schedule a call to see how we can help you.
Here’s to your skiing safely,
Cynthia
