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Skiing, an activity that represents physical agility, power, and balance, is also one of the most
thrilling experiences. However, it is accompanied by a risk of injury, especially for beginners on
the hills. Whether you are an experienced skier or a first-timer who has just decided to take up the
slopes, knowing how to avoid ski injuries will be important for a safe and active ski season.
This guide will discuss the most common ski injuries, tips on preventing them, and the best
physical therapy exercises for skiers to help you incorporate them into your routine.
Usual Ski Injuries Among Beginners
Skiing can be particularly demanding for beginners, especially since such individuals fall frequently; unfortunately, injuries are common.
The most prevalent knee injuries of beginner skiing include those to the knees, shoulders, wrists, and ankles. Among the most often reported problems, there are:
- ACL and MCL Tears: Knee injuries, particularly ACL (anterior cruciate ligament) and MCL (medial collateral ligament) tears, are common in skiing. They often occur due to twisting motions or improper landings after jumps.
- Shoulder Dislocations and Fractures: Falls can result in shoulder dislocations or fractures, especially if a skier lands with an outstretched arm.
- Wrist Fractures: Beginners tend to fall forward and instinctively extend their hands to break the fall, which can lead to wrist fractures.
- Ankle Sprains: Although ski boots provide ankle support, improper positioning or overextension can lead to ankle sprains.
Understanding common ski injuries is the first and crucial step to prevention. Physical therapists, like those at Concierge Health and Wellness in Billings, MT, specialize in helping patients avoid these types of injuries and recover more quickly if they do occur.
How to Prevent Ski Injuries: Tips from a Physical Therapist
The best aspect of avoiding ski injuries is preparation, proper technique, and knowing one’s limits. Here’s how you can prepare for your next ski trip and keep your body safe on the slopes:
1. Warm-up and Stretching Routine
A warm-up enables you to be safe and circulates blood in the muscles, helping to increase elasticity and lower the chances of injury. Dynamic warm-ups should include leg swings, arm circles, and light cardio work. After the dynamic warm-up, the client should undertake the static warm-up focusing on stretching the hips, hamstrings, quadriceps, and calf.
2. Strength Training for Skiers
Building strength and stabilizing the most susceptible skiing injury joints involves squats, lunges, and core-building movements. An optimal training routine that a person must do before going skiing should include:
- Lower Body Strength: Squats, deadlifts, and lunges are good leg-strengthening exercises, which will help the wearer absorb the impact on the slopes.
- Core Stability: A strong core improves your stance and balance, reducing falls. It comprises planking, Russian twists, and leg raises.
- Upper Body Conditioning: Most people think they don’t need all this upper body strength, but little do they know when they ski. It is not about arm strength or having robust shoulders for pushing most people up the mountain; it actually gets those muscles churning from strain in trying to get that edge to snow.
3. Balance and Coordination Drills
Skiers require balance and coordination, most especially while skiing on uneven terrain. Among the physical therapy drills provided for skiers include balance drills that strengthen the muscles around the joint to build up resistance from injury. Examples are:
- Single-Leg Balance: Stand on one leg and balance for 30 seconds. Make it more difficult by closing your eyes or standing on a balance board.
- Lateral Hops: Practice lateral stability and reaction time with hopping sideways.
- BOSU Ball Training: A BOSU ball is a half-sphere balance trainer. Its unstable surface can enhance the balance and coordination of the exercising individual.
Best Physical Therapy Exercises for Skiers
In addition to the services of the Billings, MT Concierge Health and Wellness physical therapists, people need to engage in certain strength and flexibility exercises that could be completed individually depending on the skier’s needs.
Here are some of the best physical therapy exercises for skiers to decrease injury risk and enhance their performance:
- Squat to Calf Raise: This exercise strengthens the quads, glutes, and calves, which are critical for absorbing the impact while skiing.
- Side Lunges: Side lunges work the adductor muscles, which help with lateral movement and stability.
- Hamstring Curls with Stability Ball: Place your feet on a stability ball, lift your hips, and roll the ball towards you with your feet. This exercise strengthens the hamstrings and glutes, which are crucial for skiing control and endurance.
- Plank Variations: Planks strengthen your core and shoulders, helping you balance and control your body on the slopes. Try variations like side planks or plank shoulder taps.
Recovery Tips: How to Recover from a Ski Injury
Even with the best preparations, accidents can happen. Knowing how to recover from a ski injury is essential for a safe and effective healing process. Here are some tips:
1. Rest and Ice
A complete rest for the respective part is necessary. At this juncture, your body learns to begin the healing process through the natural course of events without putting much emphasis and stress on the tissues in the affected area.
Ice application
Ice application to the affected area for around 20 minutes every few hours also may be useful since it would help in reducing swelling and inflammation that are common effects of such an injury. Make sure you have an insulation; thus, a piece of cloth or your towel between your skin and the ice in avoiding frost bite.
Thus, until the pain has subsided, avoid putting weight on the injured area. This will will help the damage tissues to recover. If necessary, supportive aids such as crutches, a brace, or bandaging will help to immobilize and protect the area.
2. Physical Therapy for Recovery
For mild injuries, proper physical recovery after athletic events such as skiing is quite often said to depend on appropriate physical therapy.
Accordingly, physical therapists make use of some exercises targeted at the injured parts, manual therapy, and other relevant therapeutic techniques in order to reduce the felt pain and bring about healing back to normal function.
Physical therapy is not a treatment for an injury, but something to make you stronger than you were, thus preventing any further injuries. Your muscles, ligaments, and joints will be in better positions to tolerate the rigors of skiing.
3. Gradual Return to Activity
Once a physical therapist has given you the green light, it’s time to get back to skiing! Begin with with a light exercises to restore strength and stability. Remember not to push yourself too hard, and focus on rebuilding your fitness gradually.
Why Concierge Health and Wellness in Billings, MT, is Your Ideal Physical Therapy Partner
A dedicated team of experienced physical therapists at Concierge Health and Wellness in Billings, MT, will work with you on an individualized, case-by-case basis to develop personalized care plans tailored to your needs. Our therapists can easily combine hands-on treatment with specific exercises so that everyone focuses on your vulnerable points. Holistic treatment tends to be conducive to noticeable improvements within a few sessions.
And, beyond just recovery from an injury, our team is here to also afford the most precious insights regarding the best methods of injury prevention, thus making them ideal partners for any skier who seeks a secure yet great run in the slopes.
Additional Tips for Ski Injury Prevention
Besides physical preparation, a few other salient issues are worth being acknowledged in the prevention of skin injuries:
- Proper equipment: Your skis should be well-fitting and properly maintained. Poor-fitting boots or bindings set up incorrectly can lead to falls and injuries.
- Take Lessons if Necessary: Beginners should take ski lessons because they will learn numerous techniques, and it will save them from falls.
- Listen to Your Body: The more tired you are, the higher the risk of injury. Make sure you rest or take a day off when feeling tired or sore. People who try to force themselves in such situations eventually end up in an accident.
- Hydrate and Eat Well: Skiing is a very rigorous sport, so water and nutrient intake must keep your body in top working condition. Dehydration and low energy can impair coordination and concentration and increase the chance of injury.
Preparing for a Safe and Enjoyable Ski Season
A favorite pastime for many throughout the year, skiing can be an excellent way to stay active during the winter months. However, remember to stay safe and injury-free, as well.
In fact, you can do something to help reduce the probability of common ski injuries through the process of a routine for pre-skiing workout for injury prevention, strengthening key muscle groups, and practicing balance drills. If you are still unsure where to begin, seek a physical therapist who can coach you on getting your body ready for hitting the slopes. Book your appointment with a Physical Therapist in Billings, Montana, for ski injuries.
