Skiing: get fit for the slopes
Reported January 16, 2009
Skiing is fun until you take a tumble: we list some of the main injuries and our fitness expert Matt Roberts suggests exercises to keep you in tip-top shape
HEAD
Head injuries constitute about 10-20 per cent of all injuries, and the majority (90 per cent) are minor – cuts, abrasions and bumps. The remaining 10 per cent include unconsciousness, skull fractures, bleeding in and around the brain, and open-head wounds. Head injuries normally occur due to collisions (with people or objects), falling on the slope, or ski-lift accidents. Minor cuts can be painful, but normally need just a clean-up and painkillers and should be left open to dry out and heal. Helmets should be warn at all times.
Matt says Look after yourself. Wear a helmet!
SHOULDER
Falls can injure the shoulder in one of three ways: By falling directly on to the shoulder joint; When falling, the casualty lands on an outstretched hand and the force is transmitted up the arm to the shoulder; Falling on to an outstretched hand, the body twists around the hand, applying a twisting force up to the shoulder joint. This often results in shoulder dislocation. The collarbone (clavicle) is the most commonly fractured bone, but normally heals quickly with the help of a collar and cuff or an arm sling.
Matt says Working out on a rowing machine, as well as doing shoulder and chest presses with weights, help to build shoulder strength. Stretching the shoulder muscles also develops strength and mobility. Clasp your hands behind your back and raise both arms away from your back to stretch your chest and the front of your shoulders. Also, try reaching an arm across your body and use your forearm/hand to press the arm into your chest. This stretches the back of the shoulder. Finally, reach above your head, clasping both hands together and gently push backwards to stretch under the arms.
KNEE
More than a third of alpine ski injuries involve the knee, particularly the medial collateral ligament. Beginners are advised to allow a fall to happen, rather than resist it, which can lead to more damage.
For minor injuries, do the following: Protect the injury, rest, apply ice and compress, for example, with a wool and crepe compression bandage for the first 24 hours. Then use a support, such as a Zimmer/cricket knee extension splint. Elevate the injured limb and take non-steroidal anti-inflammatory drugs (400mg ibuprofen three times a day after food). Continue this for at least five days, even if the knee feels better.
When medical advice should be sought Obvious deformity to the knee; total inability to bear weight on the affected leg for four steps; a large degree of swelling in the knee within a couple of hours of injury; inability to fully straighten the knee (“locked knee”); and severe tenderness when you press on a localised area.
Matt says Building the muscles in the thighs is vital for helping to stabilise the knee. Static squats are the classic exercise to build strength. These involve sitting against a wall, with knees at a 90-degree angle. Hold this position for 30-60 seconds, repeating two to five times, depending on your fitness. Doing squats with your back against a stability ball (Swiss ball) is another great way of building strength around the knee. If you are fitter, you can try this while holding 5kg-15kg weights.
WRIST AND THUMB
The classic injury is “skier’s thumb”, when the casualty falls and the pole strap acts as a lever across the joint. Fractures of bones in the thumb can usually be treated easily with a cast and the inability to hold a fork is usually far more irritating than the pain. Ligament damage is common and can be healed with the help of a thumb support.
Wrist injuries are far more common in snowboarders than skiers, because they are inclined to fall on to an out-stretched hand (known as Foosh). Wristguards should always be worn by beginners until they have learnt to maintain a stable stance.
Matt says Using free weights instead of weightlifting machines will make a big difference to the strength of hands and forearms. Exercises such as pull-ups are also great for strengthening this area and you should build these into your exercise regimen as soon as possible.
LOWER LEG
Lower-leg injuries most often occur when jumps go wrong and the skier falls in the wrong direction. To prevent these injuries (which can be painful and long-lasting), make sure that you have suitable binding.
Follow these rules to limit the risks: Don’t fully straighten your legs when you fall – keep your knees flexed; Don’t try to get up until you have stopped sliding. When you’re down – stay down; Don’t land on your hand Keep your arms up and forward; Don’t jump unless you know where and how to land. Land on both skis and keep your knees flexed.
Matt says Calf raises will help to reduce the risk of injury. Facing a staircase, stand on the balls of your feet on the edge of a step. Drop the heels off the edge until you feel a stretch in the calf muscle and then stand up on your toes and repeat for three seconds. Do 15-30 reps.