10 Jan How to avoid Skiing injuries. Physio advice
Every ski season physiotherapists see a lot of skiing related injuries. Mostly knees and shoulders but also the occasional back, neck and thumbs.
Ligament injuries to the knee are quite common, with the anterior cruciate ligament at particularly high risk due to the nature of skiing.
Shoulder injuries tend to be more muscular in origin as a result of a fall onto the arm or shoulder.
There are many ways to prevent injuries when skiing such as:
- Correct and well fitting equipment.
- Warm up well
- Maintain good levels of hydration
- Ski within your ability
- Take lessons, learning to fall correctly is extremely important!
- Maintain fitness levels and strength.
Skiing requires quite a bit of cardiovascular fitness and strength, and it is important to ensure you train appropriately leading up to your skiing trip.
Cardiovascular training can include running, cycling, swimming or brisk walking to help build up stamina. Find the activity you enjoy the most and training will be easier!
Skiing requires a good level of core stability, exercises such as pilates based core strengthening exercises are beneficial.
Muscle groups such as the hamstrings, quadriceps and gluteals are vital for maintaining good skiing position and strengthening these groups is advisable.
As every body is different and has different needs, it is worthwhile speaking to a physiotherapist to assess which muscle groups may need strengthening and the best exercises for them. We need to not only to just strengthen but to ensure that the muscles are working in balance and an overuse injury doesn’t develop.
Tara Lawson Chartered Physiotherapist