Exercises For Skiing – Getting Prepared for the Snow!
Brrr! Winter sees thousands of Australians make their way to the mountains for the snow (fingers crossed for some powder!). While some will be longing for warm weather again, others have been eagerly awaiting the colder seasons and the chance to hit the slopes.
As most who have tried snow boarding or skiing before can attest, snow sports offer quite a unique injury risk.
The heavy load placed through the hip, knee, ankle and back can precipitate injury, while the potential for injury from crashing is also quite high, with 64% of all snow related injuries caused by falling.
Common snow injuries
The list of potential snow sport injuries is long, but some of the most common include:
- Medial Collateral Ligament sprain to the knee: occur when a force is applied to the lateral knee (known as a valgus force) – commonly when a skier catchers the tip of their ski.
- Anterior Cruciate Ligament (ACL) sprains: generally caused by a twisting movement on a pinned foot.
- Knee meniscus tear: usually due to a twisting force through knee, generally in a flexed position.
- Shoulder dislocation: dislocation typically occurs anteriorly as a result of a direct blow to the shoulder or fall onto an outstretched arm.
- Acromio-clavicular joint injury: usually occurs from a direct fall onto the point of the shoulder.
- Skier’s Thumb: caused when a skier falls and twists their thumb in the pole strapping.
- Wrist fracture: these occur when falling on an outstretched hand, with the most common being scaphoid or Colles fractures.
- Concussion: this occurs when the head is struck during a fall (as was the case for former Formula 1 driver Michael Schumacher in late 2013).
Most common snow injuries in Australia 2011-2012
| Body Region | Percentages of all Cases |
|---|---|
| Elbow & forearm | 32% |
| Knee & lower leg | 26% |
| Shoulder & upper arm | 16% |
| Trunk | 9% |
| Wrist & hand | 9% |
| Hip & thigh | 3% |
| Head | 3% |
| Neck | 2% |
| Ankle & foot | 1% |
(Source: Australian Sports Injury Hospitalisations 2011-12)
The good news is that there are a number of things you can do to reduce your chance of injury this snow season!
How to prepare for skiing & snow boarding:
- Strengthen your legs
A variety of lower limb injuries come about during skiing or snowboarding because of a lack of strength. Some key strength exercises that can be completed at home with minimal equipment to build strength specifically for winter sports.
Boarding & skiing exercises include:
Squats, lunges, side lunges, wall sits and Nordic hamstring strengthening. Keep in mind that it takes 6 to 12 weeks for significant strength gains to be achieved and it is important to complete a strengthening program that is tailored to your needs.
- Stretch and warm up
With temperatures hovering around 0 degrees, your fingers and toes will be cold – as will the rest of your body. So, it’s important to stretch and warm up prior to hitting the slopes. Your physio can prescribe a personalised stretching and warm up program which will help reduce the risk of some injuries.
- Wear appropriate safety equipment
Helmets and wrist-guards can assist to reduce injury risk when falling at the snow. Both have been shown to reduce the risk of head and wrist injuries respectively.
- Keep warm
From intense skiing or snowboarding to sitting in the chairlift, wearing layers will ensure your body is kept at the right temperature throughout changes in activity.
- Apply sunscreen
While the climate may deceptive, the sun’s reflection on the snow can be quite strong. Injuries and a goggles tan line are two things you don’t want to bring home from the snow.
- Ensure your equipment is properly fitted and in good working order
Equipment issues such as inadequate release of bindings can cause serious injury. If you’re unsure about the equipment, ask a professional for advice before setting out.
- Don’t bite off more than you can chew.
If this season is your first time at the snow, then black runs and the half pipe probably aren’t for you! Like all sports, it’s best to ease into it.
In closing..
Back In Motion offers a Free Initial Physio Assessment – for both new clients and current clients who present a new physical health concern. If you have suffered a snow-related injury or would like a specific exercise program designed to help prevent injury at the snow this year then visit the clinic today. Find your local practice and book your Free Initial Assessment online now.
Tom Collier - Physiotherapist, Back In Motion Montmorency
Tom undertook his studies at the University of Melbourne where he completed a Bachelor of Science, majoring in Physiology, followed by a Doctor of Physiotherapy. Tom is passionate about all areas of physiotherapy and enjoys helping people of all ages to become injury free, reach their goals and gain their highest level of function. In particular, Tom has an interest in treating sports injuries and in paediatric physiotherapy.