Our Five Tips To Stay Ski Fit
At this time of the year, many people head off to the slopes to get their ski/snowboarding fix. At the moment, with the French borders closed, and quarantine restrictions for foreign travel, British skiers and snowboarders face much frustration and uncertainty.
With the 2022 Beijing Winter Olympics fast approaching, and holidays missed last year, there is still eagerness to return to the slopes. After all, you could choose the Nevis range in Scotland instead of the French Alps - or even visit an indoor snowdome?
If you missed your ski trip last year, and are out of practice - it is likely that it will come back quickly after a few runs down the (gentle) slopes. But, it is very easy to get injured, and that will ruin the rest of your holiday. So, we have put together some tips to keep you safe when getting back on the piste.
Common Ski and Snowboarding Injuries
There are a wide range of ski and snowboarding injuries, affecting different parts of the body. Most injuries occur when falling awkwardly, and involve an outstretched arm or hand to break your fall. Common injuries when skiing or snowboarding include;
Anterior cruciate or collateral (ACL) ligament injuries
Soft Tissue Injuries
Shoulder dislocations
Bone fractures
Spinal injuries
Wrist, hand, or thumb injuries.
Although painful, many injuries are low grade injuries only affecting the soft tissue that can be treated immediately with the RICE method (Rest, Ice, Compression and Elevation), followed by physiotherapy. However, some injuries may require a specialist referral before physiotherapy - shoulder injuries can involve tendon, ligament and bursa damage as well as affecting the surrounding structures.
Five ways to avoid a ski injury
Proper advice
One of the best ways to prepare ahead of a ski trip is to organise proper instruction. Whether this is in an indoor ski centre, or planned for your arrival at the resort, with the right advice you can stay safe and avoid injury. A good instructor will teach safe skiing techniques, can advise on correct warming up methods, and can help with choosing the right equipment. At Physio Remedies we offer Ski Fit Assessments (see below).
Proper equipment
Appropriate equipment is essential for safety on the slopes. A helmet is one of the most important pieces of equipment, although not all resorts require them - but they might save your life. In terrain parks, wrist guards, elbow and knee pads are also a good idea - especially considering that protective equipment has been associated with a 43% decrease in the rate of head, neck, and face injuries.
You should regularly check your equipment, checking your bindings are not loose or too tight.
Warm up - and cool down
Of course, warming up correctly is one of the best ways to avoid injury. This is especially true when considering the muscles will take longer to warm up in freezing cold conditions. But a cool down can also help to stretch out and loosen off the main ski muscles and prevent stiffness. *If you need some advice on a good warm-up/cool down circuit, get in touch!
Know your limits
A good ski instructor should be able to advise you on the safest slopes to practice, given your level of skiing ability. Understanding the codes and grades of ski slopes, i.e blue runs, red runs, as well as being aware of warning signs are all common sense precautions. But sometimes it is easy to unwittingly meander off-piste and find yourself in a risky situation. If in doubt, pick up your equipment and walk!
Eat and drink well
A long day on the slopes, coupled with altitude and without correct hydration can lead to fatigue and confusion - that can quickly make skiing unsafe. Avoid alcohol to make sure that you stay in control and drink water regularly - wearing a hydration pack is a good way to sip water regularly. It is also wise to eat well - ensure you have a decent breakfast and a ‘carby’ lunch with plenty of fruit and vegetables.
“Research shows that most ski injuries occur after 3.30pm. There are a few reasons for this (lunchtime beers perhaps?) but most notably muscle fatigue. So strengthen those legs before you hit the piste. Pay particular attention to the quadriceps. Ideally you want to strength train your legs for a good 6-8 weeks beforehand. From personal experience this has made my ski holidays more enjoyable.”
Book a Ski Fit Assessment
Our Ski Fit Assessments will help prepare you by addressing any weaknesses or underlying injuries, so that you can avoid any injuries when you go away.
We can advise you on effective warming up and cooling down techniques, and can give you an exercise programme and strength and conditioning sessions to prepare you for your trip. If you do get injured, we also offer rehabilitation post-injury as well as post-surgery, so you can get back to your peak fitness in no time.
If you'd like an appointment to see one of our physios, please give us a call on 02030 12 12 22 or use our booking form.
