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Let’s hit the slopes! The freshly packed winter snow is waiting at the resort – are you ready to ski down a huge mountain? Many skiing enthusiasts will not skip a beat to say yes, but is your body prepared for this kind of physical activity? Beginner, intermediate and even advanced skiers are at risk for injury each winter. How can physical therapy help skiers of all skill levels prepare? First, let’s explore the most common skiing injuries.
Injuries That Affect Skiers
The injuries that plague most skiers involve the knee; whether it’s a sprain or more serious ligament tear, the knees are very vulnerable during a ski excursion. According to Move Forward PT, knee sprains (including ACL and MCL tears) account for 30 percent of all skiing injuries. How can these serious complications be avoided?
Medial Collateral Ligament (MCL) Tears
The MCL is tissue inside your knee that connects the thigh and lower leg. Tears of this ligament often occur when a skier attempts to slow down or stop altogether. If the motion is abrupt, the skier may fall and twist his or her knee, tearing the tissue. An MCL tear can be prevented by learning how to properly balance your weight when in the “snowplow” position, a slowing and turning technique for beginners.
Anterior Cruciate Ligament (ACL) Tears
The ACL connects the thighbone to the shinbone and helps stabilize the knee joint. ACL tears are often the result of abrupt stops and sudden changes in direction. For skiers, it can also be torn when landing a jump on the slopes. If your body weight bears down on the back of the foot and too much pressure is applied to the calf, the ACL can tear. This can be avoided by shifting your weight forward when you approach a jump.
Lower Back Injuries
Many skiers experience low back pain. Often the result of poor posture, our muscles are also less flexible in cold temperatures. When the muscles are slower to contract, we become more prone to injury, especially if you’re slouching down the slopes.
Physical Therapy Can Prepare Your Body
When patients come to us for exercise prescription, we cannot stress the importance of proper form enough! For skiers, this means shifting your weight forward, keeping your legs parallel and allowing equal flexion between the hips, knees and ankles.
Before you plan to take off on a ski getaway, it’s also important to strengthen, strengthen, strengthen! A strong core helps with posture and reduces your risk of injury when twisting and turning down the mountain. We recommend traditional and side planks to work the abs.
Strong legs are another key factor; when your knee strength is increased, you’re less likely to sprain, strain or tear any muscle tissue! We recommend squats, lunges and the use of circuit machines.
A strong upper body helps skiers with proper pole use. Strengthen your biceps and triceps with weights or a medicine ball. You could also use a bench for tricep dips!
Finally, beginner skiers tend to get tired out after the first run down the mountain – try building up your endurance with a few cardio workouts a week!
Following our guide will help a skier of any experience level improve his or her performance! Contact us today for more information.