And with a brand-new ski season, will come weekend warriors who have spent the last two to three months on the couch watching football, drinking and eating instead of working out in preparation of the ski season.
Skiing is a physically demanding activity that requires our muscles to be flexible and strong to avoid falling and more serious injuries. Knee and ankle joints are the most common of skiing injuries, but back pain can limit one’s mobility and balance, leading to muscle strains, falls, whiplash, concussions and in rare occasions—paralysis. To help you avoid injury and get the most out of your skiing investment this season, we at SpineOne recommend the following preventative measures before you (shall I say, ‘conquer?’) the slopes.
Get in shape now.
Most of us need at least six weeks to get in decent enough shape to strap wood to our feet and speed down the side of a 14,000-foot mountain. If you haven’t started, begin working out now. You will want to focus on your thighs, hamstrings, hips and buttocks for strength and support of your lower back. It is also very important to follow through with core exercises designed to stretch and strengthen the muscles that support the spine. Being in good condition will provide you with better stability and balance and help reduce the chances of falling and injury.
Warm up.Before an athlete or an “average Joe” does anything athletic, he or she stretches and warms up. We often don’t think to stretch before skiing or snowboarding because we consider skiing as a fun “activity,” not necessarily a demanding sport. However, nothing could be further from the truth—especially in cold weather. Muscles are more apt to be injured in cold weather. You should stretch your hamstrings, hips, back, neck, shoulders and triceps. It is also a good idea to take a light practice run on a bunny hill before really carving up the slopes.
Use the right equipment.
One of the most important preventions to back pain, falling and injury is to make sure you
have equipment that is the right size for your body, in good condition and that feels comfortable when you wear it. You don’t want to be battling your equipment while trying to
chances of a serious brain injury.
“Tips up!” Many falls and accidents occur before getting on or off the lift. One should be comfortable with how to get on and, more importantly, off a chair lift. Many skiers are
the mountain with someone who has experience.
Give it a rest.
Fatigue and dehydration may also lead to injury on the slopes. You need to pay attention to your body and rest at times between runs when needed. One should also stay hydrated. Although you are surrounded by snow, you are at higher altitudes, which means drier conditions and the risk of altitude sickness.Know your limits.
“But all the cool kids are doing it!” Ah, common sense is not always that common. It is easy to get caught up in friendly competition or to try to impress that date for the first time on the mountain. However, your day or season could be cut short if you do not ski at your skill level. If you want to improve your skiing skills, take some lessons with an instructor before going commando off a headwall. You will look cooler and most likely avoid a yard sale.
Remember, you want to enjoy and remember your ski trip like this guy:
Not this guy:
What to do if you sustain a back injury.
If you suffer from chronic or acute back pain due to a sports injury or other condition and cannot find relief, it may be time to contact a spine specialist like the physicians at SpineOne.
SpineOne offers a comprehensive evaluation, diagnosis and treatment plan tailored to meet the pain management needs of each individual patient. The physicians at SpineOne practice minimally invasive procedures combined with other practices, such as physical therapy, to get you back on your feet and enjoying your life again. SpineOne provides doctor consultations, MRIs and treatments all from the same facility for your convenience. Same-day appointments are also available upon request.
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