Top Tips for enjoying the Sun, Snow and the Slopes this season

February 13, 2017

Be safe

• Wear a helmet (not only may this save your life, it’ll keep your ears warm)
• Follow the code of piste safety (depending on which country you are in)
• Get professional advice/instruction
• Ensure your equipment is suitable /safe
• Snow Boarders wear wrist guards
• Don’t ski off piste ALONE or without a guide
• If you get injured do not continue, seek appropriate medical advice

Advice for avoiding injuries

• Avoid fatigue, Take regular breaks
• Pre-skiing fitness training
• Warm up/Cool down before and after
• Wear suitable clothing/equipment/sunglasses
• Alcohol – be aware of hangovers and dehydration (Don’t drink too much at lunch)
• Pre-ski assessment/fitness programme/treatment/advice with Physiotherapy Matters
• post skiing massage

If you do get injured

Injury to the soft tissue of the body is a major cause of pain and disability, and this clinical guideline sets out recommendations for treatment during the first 72 hours after an incident takes place.

P.R.I.C.E. is an acronym which stands for:

PROTECTION 
Protect from further injury (e.g. by using a support, or high-top lace-up shoes).

REST
Avoid activity for the first 48–72 hours following injury and consider the use of crutches.

ICE
Apply ice wrapped in a damp towel for 15–20 minutes every 2–3 hours during the day for the first 48–72 hours following the injury. Do not leave ice on while asleep.

COMPRESSION
Compress the injury with a simple elastic bandage or elasticated tubular bandage, which should be snug, but not tight. Remove before going to sleep.

ELEVATION
Rest with the leg elevated and supported on a pillow until the swelling is controlled. Avoid prolonged periods without the leg elevated.

Any injury should be assessed to provide the appropriate management to ensure a good recovery.

Fail to prepare, prepare to fail…It’s vital to get ski fit!!

Strengthening to build muscle power and endurance of your Core, arms, quads, gluteals, calves, hamstrings. Work on Squats ensuring neutral pelvis and good knee alignment, lunges, heel raises, side lunges, step ups, single leg squats, box/squat jumps, burpees, tricep dips, press ups.

The core is the collection of muscles that stabilise the spine and pelvis, and provides the solid foundation for movement of the extremities. A strong core distributes the stresses of weight-bearing and protects the back. This is essential in skiing/snowboarding and is a major factor in increasing performance and possibly reducing injury. Exercises may include plank, gym balls, stability work.

Proprioception (your body’s postural sense) work on single leg balance, dips, wobble board balance exercises, jumping on/off boxes maintaining correct alignment and balance. Work on closing your eyes and reaching out of your base of support.

Cardiovascular fitness interval/circuit training to build up fitness levels, cycling/stepper to build up skiing specific muscular endurance

Flexibility to reduce tightness in muscles to allow better performance. Prior to getting on the slopes in the mornings keep your stretches dynamic and moving, after skiing you can hold static stretches of main muscle groups for 30 seconds
Why not come and see us at Physiotherapy matters for your individually tailored skiing/winter fitness programme.

Have fun on the slopes, stay safe!