{"id":1546,"date":"2018-07-18T20:43:12","date_gmt":"2018-07-18T20:43:12","guid":{"rendered":"https:\/\/metamed.co.nz\/?p=1546"},"modified":"2020-02-26T07:53:11","modified_gmt":"2020-02-26T07:53:11","slug":"ski-injury-prevention","status":"publish","type":"post","link":"https:\/\/metamed.co.nz\/ski-injury-prevention\/","title":{"rendered":"Protect Your Knees – Ski Injury Prevention Explained"},"content":{"rendered":"\n

Ski season is here and it\u2019s time to work on those turns. Skiing is a great opportunity to enjoy the beautiful Wanaka and Queenstown<\/strong> mountain air and get some exercise at the same time. But this time of year heralds the start of an increase in injury cases that we see at MetaMed. Particularly knee injury cases. Accidents happen, of course. But many ‘accidents' are preventable. Hurting your knee, for example, is often due to poor hip girdle stability, inflexibility and lack of mobility, not because of pure bad luck.<\/p>\n\n\n\n

We\u2019ve all been there. A day on the slopes ended too soon because of a strain or a ‘pulled muscle'. And we might say that we were unlucky. But you don't have to be one of the unfortunate ones if you prepare yourself for the slopes. Don\u2019t let an injury end your fun too soon!<\/p>\n\n\n\n

As you know, the knee joint take a bit of punishment when skiing. All that twisting, getting down low to carve into your turns and absorbing the impact on jumps and moguls takes its toll on the knee joint. The knee is under constant pressure thanks to your semi-squat<\/strong> position and the shock absorption function of your legs when heading downhill.<\/p>\n\n\n\n

\"Ski<\/figure><\/div>\n\n\n\n

How Common Are Ski Injuries?<\/strong><\/h2>\n\n\n\n

According to a New Zealand study by Costa-Scorse et al., 2017<\/a> between 2010 and 2014 the injury rate among skiers and snowboarders is roughly 3.3 per 1000 days skiing.
Knee injuries are the most common injury. Another study from 2005<\/a> found that injury to the knees accounts for 33% of all snow sports injuries. This number appears to have risen since then.
But skiers are twice as likely to do damage than snowboarders. Snowboarders are four times more likely to damage their wrists, however.
And as injuries have decreased worldwide, the number of injuries to the knee joint in snow sports participants has changed little (Paletta & Warren, 1994)<\/a><\/p>\n\n\n\n

An interesting fact in the study is that skiing or snowboarding in soft snow is more likely to cause knee injury than skiing in ‘hard snow'. This could be one benefit of NZ snow conditions.<\/p>\n\n\n\n

How to Avoid Ski Injuries<\/strong><\/h2>\n\n\n\n

If you step foot on a slope, you are already at risk. Even walking with your skis in hand on snow or ice is risky. So what can you do to prevent injuries?<\/p>\n\n\n\n

It\u2019s important to point out that jumping onto a pair of skis after 8-9 months of sitting hunched over a desk is a recipe for disaster. If you don\u2019t take regular exercise<\/strong> then you\u2019ll not only have a short, tiring day on the slopes, you\u2019ll also increase your chances of injury.<\/p>\n\n\n\n

\"Winter<\/figure><\/div>\n\n\n\n

Cardio<\/strong><\/h3>\n\n\n\n

Getting your general aerobic fitness<\/strong> up can help you endure and enjoy a longer day on the slopes<\/strong>. Aim for 30 minutes of exercise 4-5 times per week. A good gauge is a light – moderate sweat, a breathing where you can speak but can't sing. A brisk uphill walk, bike ride or swim is the easiest. Or join your local gym and work with a trainer to keep you motivated.<\/p>\n\n\n\n

\"Mat<\/figure><\/div>\n\n\n\n

Stability<\/strong><\/h3>\n\n\n\n

Having a good awareness of your core is one thing, but making sure it switches on at the right time is another. There are so many things to think about if you're learning to ski but having good core activation is key to making sure your arms and legs react the way you want and keep your back stable and strong. Pilates is a great start at finding your core muscles.<\/strong> A good instructor will make sure you're activating properly. It's important to understand that our core often gets worked with slow and steady movements, not more reps and hard work.<\/p>\n\n\n\n

\"Kids<\/figure><\/div>\n\n\n\n

Flexibility and Mobility Work<\/strong><\/h3>\n\n\n\n

No wonder little people's knees can do the power wedge all day. Look at that flexibility! Stretching to prevent injury is a controversial topic. Many people swear by it and many others believe that stretching will not help (and in fact, can even increase your chances of injury). However, studies (Harvey et al., 2002)<\/a> have shown that stretching increases Range Of Motion (ROM) and mobility. Ever run from a cold start or performed some intense exercise without a warmup (as an adult)? Your hamstrings and lower back probably felt a little tender afterwards. We all know someone who has pulled their hamstrings taking part in sport. Most of the time the injury is due to lack of preparation. Sprinting without warming up is a recipe for disaster. Kids can do it without problems, but as adults (who spend most of our time at a desk) we need to be clever with how we approach exercise.<\/p>\n\n\n\n

Click here to download Lower Limb Stretches<\/a><\/strong><\/p>\n\n\n\n

Exercises for Snow Sports – Preparation and Pre-game<\/strong><\/h2>\n\n\n\n

The following exercises are great for preparing your body for the rigours of a day on the slopes. They can also be used on the morning of your day on the slopes to stretch and mobilise joints. A big focus is getting your butt muscles firing, good knee alignment and control of movement.<\/p>\n\n\n\n

\"Isometric<\/a>
Photo credit: trainer.ae<\/figcaption><\/figure><\/div>\n\n\n\n

Squats<\/strong><\/h3>\n\n\n\n

Standing with your legs hip width or wider apart. Slowly lower yourself down whilst bending your knees. Keep your back straight and the centre of your patella (kneecaps) falling between your first and second toe for good alignment<\/strong>. Keep your toes relaxed and spread. 15 reps x 3 sets.<\/p>\n\n\n\n

Single Leg Squats<\/strong><\/h3>\n\n\n\n

This is a tricky exercise to perform completely, but partial squats are still very effective. You\u2019ll spend most of your time in a partial squat anyway. Squatting all the way down helps increase the range of motion.<\/p>\n\n\n\n

  1. Standing on one leg with your arms out in front or palms together<\/li>
  2. Bend the free leg and begin squatting on the standing leg. As a guide, the centre of your patella (kneecap) should fall in line between your first and second toe. The free leg should move backwards in a straight line. Don\u2019t let it rotate out to the side.<\/li>
  3. Bend the leg more if the toes touch the floor. Watch out for toe scrunching, keep your toes spread and touching the floor.
    Squat as far as you can without joint pain. You should only feel warmth in your quads from the effort. 15 reps x 3 sets<\/li><\/ol>\n\n\n\n

    Advance:<\/strong> <\/em>To increase the difficulty, throw your leg out in front and straighten the entire leg. Squat down but don\u2019t let your front leg touch the floor. They call this movement the ‘pistol' and is very challenging but is great for strength, balance, and mobility. Take your time building up to this. 1-3 repetitions.<\/p>\n\n\n\n

    Squat Jumps<\/strong><\/h3>\n\n\n\n

    Prepare your knee muscles and quads for bouncing and shock absorption<\/strong> on the ski slope by adding squat jumps to your ski fitness regime.<\/p>\n\n\n\n

    1. Stand with feet shoulder-width apart and hands by your side.<\/li>
    2. Squat down to parallel (thighs should be parallel to the floor) and hold your arms straight out in front.<\/li>
    3. Spring up to a jump and land on both feet as gently as you can.<\/li><\/ol>\n\n\n\n

      The goal is to use your quads and glutes to absorb the shock and to avoid excessive impact on the joints. Training your body to absorb the bumps<\/strong> in this way will not only strengthen the lower legs but will help prevent knee and ankle injuries.<\/p>\n\n\n\n

      Hamstring Stretches and Strengthening<\/strong><\/h3>\n\n\n\n
      \"Romanian<\/a><\/figure><\/div>\n\n\n\n

      The hammies are another part of the body often neglected by the general population. But as a snow sports enthusiast, pay particular attention. It could save you from a lot of pain.
      Strong hamstrings will also protect your knees.<\/p>\n\n\n\n

      \"how
      Photo credit: Physical Culture Study<\/figcaption><\/figure><\/div>\n\n\n\n

      The Stiff-leg or Romanian Deadlift<\/strong><\/h3>\n\n\n\n

      Sounds intimidating, but it\u2019s a simple enough movement. The key is to perform this exercise with perfect form. If you\u2019re not used to strength training or mobility work, get help from a fitness instructor or personal trainer. We advise getting technique 100% correct to avoid injury and do this without weights to start.<\/p>\n\n\n\n

      1. Standing with feet hip-width apart and hands by your side, bend your knees slightly.<\/li>
      2. Hinge forward from the hips. Keep your back straight. It\u2019s very important not to round or over-arch the back. Lower your upper body down until you feel a strong stretch on the hamstrings.<\/li>
      3. Engage your core, hamstrings, and glutes to push your torso back to a standing position. To increase the intensity, hold a barbell across your shoulders or hold a barbell or kettlebell with both hands in front of you.<\/li><\/ol>\n\n\n\n

        This is a great exercise for strengthening the hamstrings.<\/p>\n\n\n\n

        Preventing Ski Injuries<\/strong><\/h2>\n\n\n\n

        Fitness for Skiing<\/strong><\/h3>\n\n\n\n

        A combination of cardio and weight training<\/strong> is ideal. Pilates is great to condition your core<\/strong> and help with stability as well as work your gluteals. Yoga is a perfect companion exercise regime for skiing as it not only increases strength but it loosens up muscles. Add cardio (elliptical skiing, running, swimming) and you\u2019ll be better able to ski to the level you want.
        In the gym, focus on strengthening the quadriceps, glutes, hamstrings, lower back and abs<\/strong>.
        Lunges, squats, deadlifts, and Romanian (stiff-leg) deadlifts should be the main exercises if you want a solid foundation for skiing.
        If you have time, work the triceps and shoulders as you\u2019ll be using those muscles quite a lot too.<\/p>\n\n\n\n

        Rest and Recovery<\/strong><\/h3>\n\n\n\n

        We live in a competitive, productivity-driven world so for many people, skipping a day of skiing during ski holidays, for example, in unthinkable. But rest is very important for preventing injur<\/strong>ies. 3 or 4 days of skiing (for non-professionals) is taxing on anyone. An injury is often the result of fatigue and over-training or ‘just one last run'<\/strong>.
        If you\u2019ve been going hard on the slopes, take a day off. Use the day for some massage, joint mobilisation, or osteopathy to ensure you are moving and functioning to your optimum<\/strong>.<\/p>\n\n\n\n

        Common ski injuries<\/strong><\/h2>\n\n\n\n

        Joint Pain<\/strong><\/h3>\n\n\n\n

        It is possible to ski a whole day and feel fine. Sometimes you just need a little bit more conditioning, other times it may be your technique, in which case lessons are amazing to tweak your style and alleviate any unnecessary strain your joints.
        If you\u2019ve injured yourself or you think you have (more than just delayed onset muscle soreness), let a professional have a look and diagnose the problem. Self-diagnosis can lead to more problems<\/strong>. Pain in one area is often the result of issues in another part. Tightness in the chest area can sometimes be the cause of shoulder pain. Weak gluteals or, tight hamstrings can cause knee pain, back pain, or joint pain in the hips. Osteopaths look at the entire body<\/strong>: Muscles, joints, and nerves. By examining all related areas we can find out the source of your problem rather than just treat your symptoms. This helps us create balance and return your body to full functionality.<\/p>\n\n\n\n

        Knee Problems<\/strong><\/h3>\n\n\n\n
        \"Human<\/figure>\n\n\n\n

        If you\u2019ve got sore knees after skiing the best thing is to rest, ice (20 minutes every 2 hours), and elevate. Then assess 24 hours later (you may need to continue for 48 hours) for the full Acute injury management<\/a> <\/strong>click to download. If you still experience pain, see an osteopath for more guidance on what to do and treatment to improve your rate of recovery. If you've sprained ligaments in your knees you want to get onto treating this right earlier rather than later.<\/strong> Anatomy of the knee<\/strong><\/p>\n\n\n\n

        The knee is composed of three bones. Mainly your femur or thigh bone, your tibia or shin bone, and the fibula, the small bone on the outside of the lower leg. It's held together with four strong ligaments:<\/p>\n\n\n\n