There are many reasons people get injured on the slopes. Every winter we see a large amount of people injured skiing, snowboarding and spending time at the snow. This week we bring you 6 tips to reduce your risk of injury.
1. Injuries are common when snow sporters attempt runs above their level of competency - ski at your level and be safe.
2. Warm up prior to hitting the slopes - particularly if you’ve just done a long drive to get there!
3. Most injuries occur after a few days when you are fatigued - take a rest day to reduce your risk of an overuse injury or making a mistake.
4. Dehydration and inadequate energy intake hinders your ability to perform - Drink lots of water and take rests to eat.
5.Warm down and stretch after a day on the slopes. Stretch your quads, glutes, calves, hip flexors and back.
6. Take care when walking around in the snow. Many injuries occur from falls on icy slopes!
Skiing and snowboarding are very physically demanding activities. Many of us don’t adequately prepare our bodies for long days of shredding on the slopes.
Here are 5 great exercises to prepare your body, not only to reduce the risk of injuries, but also improve performance.
1. Squats: Help strengthen your glutes and quads for when you get on the slopes
2. Side planks: Strengthen your obliques and glute mede, ensuring faster turns
3. Sustained squats: Holding for as long as you can to increase endurance
4. Calf raises: Transferring weight is very important with skiing and snowboarding and having strong calves helps.
5. Hopping then landing and holding: A stable and smooth transfer of weight between feet is important for turning in skiing or boarding.
Before you leave, ensure your gear is in good service and fits well.
Skiers ensure your DIN settings are correct to minimise knee injuries.
See our Facebook page for videos and photos of these exercises!
Most snow sport injuries result from falls and awkward positioning, often resulting from a loss of control when traveling at speed. This week we bring you the 6 most common areas injured while skiing and snowboarding.
1. Knee injuries - Ligament sprains (ACL, PCL, MCL, LCL) and meniscus damage
2. Shoulder dislocations or fractures
3. AC Joint injuries
4. Lower Leg fractures
5. Wrist, hand, or thumb injuries.
6. Closed head injuries and concussions
Adequate recovery is essential for allowing the body to adapt to training loads, repair itself and prevent injuries. If you are working your body like an athlete, you must also recover like an athlete!
Adequate Nutrition - helps to maximise performance, replenish energy stores after exercise and repair and build tissue to for training adaptations.
Adequate Hydration - Fluids and electrolytes are lost in sweat during exercise and hot weather. Dehydration causes your body to work less efficiently and recover slower.
Rest - Adequate sleep is important for the body, to repair damaged tissue and allow for training adaptations.
Recovery Sessions - Regularly scheduled lower intensity exercise gives the body a break from high intensity training and reduces your risk of overuse injuries.
Body Maintenance - Stretching and massage improve the length and integrity of muscle tissue and promote blood flow to assist in the repair and building of tissue.
Hamstring and calf strains are very common in field sport athletes. This is due to the fast acceleration, short bursts of high intensity running and repetitive kicking. These injuries can result in weeks off training and playing and are a significant loss to the season. Low grade injuries take 3-4 weeks but higher grades may take up to 8-10 weeks to return to full play. This week we bring you 6 tips to reduce the risk of these injuries.
Over the last week, we have be talking about what causes pain during pregnancy. This week we bring you tips on how to prevent or reduce their impact, to reduce pain and discomfort during pregnancy.
Pregnancy involves many changes to the body in a relatively short period. Some of these, especially towards the end of pregnancy, can lead to discomfort and pain.
What causes these changes and what can you do to prevent or reduce their impact?
'Pregnancy creates rapid change in the body, some of which cause pain and discomfort'.
Your physio will provide hands on treatment for pain relief and to restore movement. However, exercises are often provided to help maintain these changes or to assist with healing, correcting bio-mechanics and returning to full function. Exercise based treatment is critical to rehabilitation and prevention. So what do these exercises actually do?
Pain is very complex and our understanding of it has developed significantly in recent years. Have you ever wondered why sometimes injuries don’t hurt as much as you’d expect? or how a small injury could cause so much pain?
Is your injury a sprain or a strain and what do these terms mean? This week we will bring you definitions and explain the difference between these two common injuries.
Sprains and strains both have potential to reoccur. Risk is reduced risk reduced with proper rehabilitation.