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Snow Sports - Glide with Care

  The change in temperature and recent snowfall must mean only one thing, winter has arrived and the snow sports season has
  begun. Whether you are a regular to the slopes or a newcomer, conditioning your body to cope with the forces imparted on
  your body during skiing or snowboarding is essential for reducing the risk of injury. An injury in any form on a winter holiday
  can be frustrating especially if it stops you from skiing or boarding.

  Training should start a minimum of 6 weeks before the holiday to achieve the necessary conditioning your body requires. The
  most important aspects of your training should include working to develop:

Muscle Strength and Endurance – of the core, quadriceps, gluteal, calf and lower back muscles.   Squats, lunges and step-ups work specifically towards strengthening the leg muscles. Flexibility – of the calf, quadriceps, hamstrings muscles and the lower back can reduce the risk of ‘straining’ your muscles due to an inability to lengthen. Balance – specifically practicing the skiing, snowboarding positions and actions on one leg and both legs. Gym balls can be used to further develop balance. Aerobic Fitness – Due to the effect of high altitude on your body aerobic conditioning is a vital component to injury prevention. Using the cross trainer, bike or running works the aerobic and muscular system specific for snow sports. Equipment – check your bindings have the correct D.I.N setting for your ability, weight and the equipment is safe to use.

  Finally, when you are preparing to hit the piste or off-piste on the first day and on every day after, try to ensure that you are both physically and   mentally prepared before heading onto the slopes. A lack of a pre-ski warm up (increasing your heart rate and stretching) and a post-ski warm   down (stretching) routine is one of the main contributors to injury. Spending between 5 to 15 minutes before and after skiing to address tension   in the muscles can really make the difference in enjoying your holiday on the slopes. Tiredness can also significantly contribute to sustaining an   injury. If you are tired stop and rest, or call it a day. For advice on a more specific rehabilitation programme to suit your needs ask your   physiotherapist.

  Jason Flitter, MSc BSc Hons MMACP MACP SRP
  Physiotherapist to professional skiers and snowboarders

Skiing Injuries - Statistics & Figures

According to a leading UK ski cover insurer, 2-3% of skiers
require hospital treatment. With minor injuries from skiing,
occurring on average 1 in every 14 days of skiing.

Of this percentage, 25% of ski injuries are caused by
collision with the likes of a tree, pylon or other people. Of
these 60-70% require hospital admission. Seventy five
percent of accidents relate to falls, attributed to poor fitness,
inexperience, snow conditions or bad luck.

On the fitness front we know that a ligament strength can increase by up to 70% in the trained versus the sedentary.

In addition to the above findings:

• 25% of accidents occur during a 1st winter sports holiday.
• Of all snowboarding injuries, over 50% relate to novice boarders.
• Under 25’s account for the highest winter sports injuries, with young male skiers travelling in excess of 25mph more likely to have a collision than a mature or experienced skier.

• The wearing of a safety helmet will reduce the severity of head injury by up to 50%.
• Many snowboarders suffer wrist injuries, as a lot of pressure is applied in a fall. By wearing wrist guards this will be greatly reduced.
• Skiing & alcohol do not mix. As well as being extremely dangerous, the intake of excess alcohol contributes to a high percentage of hospital admissions after lunch.

By Mark Langley, B.Ph.Ed.,M.C.S.P.,S.R.P.,P.G.D. Biomechanics

How to cope with Blisters and Pressure Areas

New ski boots usually mean blisters or pressure points! Blisters are caused by rubbing - usually your foot against the hard ski boot and pressure areas are usually along the front of the shin. To minimise the chance of blisters, choose well-fitting boots and good quality seamless socks. Your foot should not have too much room to move about in your boot and if possible walk around your home in them for a few nights to see whether there is going to be a problem.

If you are unfortunate to have a blister, careful maintenance of the area is required - a blister left open in a nice hot ski boot for even one day can become infected.

Here are some tips for managing blisters

• Only burst the blister if it is causing pain and stopping your activities (bursting a blister unnecessarily can allow infection to set in!)
• If the blister bursts, apply some strapping over the area - this stops the area being rubbed further and the tightness of any strapping will help re-absorb any fluid. An excellent product that achieves this is called ‘compeed’ which is available from most chemists. If the blister has not burst of its own accord and is stopping your activities, you will need to relieve the internal pressure. To do this:

• Place a pin in some boiling water for a few minutes to ensure it is sterilised
• Carefully insert the pin into the side of the blister as close as possible to the normal skin.
• Do not squeeze it as this may hurt - the internal pressure should allow most of the fluid to escape.
• Ideally, bathe the area in salty water, dry and cover the area with a dry dressing such as gauze. Plasters can be used, but make sure that they are not left on too long.

Pressure areas can often be resolved or eased by using Orthopaedic felt. This is a sticky back felt which can be used to bridge the pressured area, transferring the rubbing pressure to the adjacent non painful areas while conveniently adhering to either your skin or the boot. Orthopaedic felt can be purchased from the practice and comes in 5 and 7 mm depths.

By Andrew Gladstone - State Registered Chiropodist

Commonly asked questions & their answers!!

Are snowboarders more likely to break their wrists, and can wrist guards help prevent this?
The incident of an upper limb injury is twice as high amongst snowboarders compared to skiers. The wrist is the most common site of injury among snowboarders and is an area which is rarely injured when skiing. Studies indicate that 25% of all snowboarding injuries affect the wrist joint and 70% of these were fractures.
At present approximately 15% of all snowboarders world wide wear wrist guards and there is evidence to support that a wrist brace can be effective in preventing wrist fractures. There are many different types of braces on the market. A wrist brace that travels at least half the length of the forearm and has some flexibility (rather than a completely rigid one) are graving more common.

I have injured my knee in the past, should I wear a knee brace when I ski?
The most important part of rehabilitation after a knee injury is to restore full leg strength and confidence in your knee. Mild compression around the knee joint provided by a brace has been shown to improve proprioception (the ability to detect movement and position) of the knee joint in normal knees. In a previously injured knee, which may have decreased proprioception, the compression offered by a brace (elastic, neoprene, Bioskin) can help to improve your confidence in your knee. However, a lack of confidence in your knee is an indication that it has not been fully rehabilitated. Further strength and proprioception exercises can help to restore full function to your knee and enhance your enjoyment from skiing.

How long should I hold a stretch and how many times should I repeat the stretch?
You should hold a stretch for at least 1 minute and then repeat the stretch 2-3 times.

Why 1 minute and why do I have to repeat the stretch?
It takes time for the muscles to respond to a stretch. This method of stretching is effective in producing the desired effect. The more frequently you stretch the easier it will be and the more flexible you will become.

Should I use heat or ice if I injure myself?
Ice should be used for up to three days following an injury, this will help to reduce the amount of pain, muscle spasm, swelling and also soft tissue damage, by decreasing the circulation to the area. A damp towel should be applied between the ice pack and the skin to avoid ‘ice burn’. Applications should be for 20-30 minutes each time.

By Andrew Gladstone - State Registered Chiropodist