It’s that time of the year again when you snow bunnies hit the slopes for the thrill and excitement of winter sports. However, unfortunately, winter sports have a high incidence of injuries. More than 246,000 people were treated at hospitals, doctors’ offices, and emergency rooms for injuries related to winter sports in 2015, according to the U.S. Consumer Product Safety Commission (88,000 injuries from snow skiing, 61,000 injuries from snowboarding, 50,000 injuries from ice skating, 47,000 injuries from sledding, tobogganing, and snow tubing). Injuries are mostly traumatic, e.g.: falls, collisions, lift accidents, dangerous terrain and often happen at the end of the day when the body is tired (or after lunch after having over indulged in the après ski!) and when snow conditions are not good.
The good news is that the majority of injuries can be prevented if participants prepare for their sport by keeping in good physical condition, staying alert, and stopping when they are tired or in paid. Let’s begin by identifying potential injury risks, including:
Current/previous injuries
Discuss any current or previous injuries with your Physiotherapist. In a nutshell, a specifically designed Physiotherapy and Pilates programme can help by identifying muscle imbalances and restrictions from previous injuries and prescribing targeted movement to overcome these.
Further, it goes without saying that we advocate a warm up and stretch because cold muscles are more prone to injury!
And importantly, listen to your body and stop when you feel tired or if you are in any pain! It’s a good idea to rest the mind and the body every 2 hours.
Remember to stay hydrated, before, during and after your day on the slopes.
Current fitness/conditioning level
Developing good physical condition prior to your trip is an investment worth gold. It is essential to build fitness that is specific the requirements of your chosen winter sport. This is where a specific Physiotherapy and Pilates programme, which takes into account musculoskeletal screening, goal setting, overload and FITT principle’s as well as risk management can help.
Equipment
It sounds logical but wearing the right equipment and protective gear (goggles and helmet!) is essential. Correct protective equipment can reduce the incidence of head, neck and face injuries by 43%. Be aware that in snow parks, helmets, wrist guards and body armor are recommended. Be sure that your boots and bindings are set, adjusted (to your height and weight) and tested in the ski shop prior to hitting the slopes. Checking bindings on steep terrain will be more difficult. Faulty bindings will be a high risk for injury!
First time and occasional skiers
Here are some key pointers for first time skiers and boarders as well as serving a good reminder for the more occasional winter sporter:
– Know how to stop, merge and yield to other skiers
– Seek shelter and medical attention immediately if you or anyone with you is experiencing hypothermia or frostbite
– If possible ski with at least one partner and stay within sight of each other
– Take breaks and watch your speed
– Take a lesson: beginners more prone to injury, learn to fall and stand up properly
– Approach lift with caution
– Choose trails that match your ability
– Stay on marked trails
– Watch for rocks and patches of ice
– Watch the weather
– Observe signs and warnings
Always ski and snow board at your level of ability!
How can Physiotherapy and Pilates help?
In a nutshell, a specifically designed Physiotherapy and Pilates programme can help by identifying muscle imbalances and restrictions from previous injuries and prescribing targeted movement to overcome these.
A skilates programme then primarily aims to improve core stability and pelvic stability. A stable pelvis and back during dynamic activities reduces the impact on the back, hips and knees and allows for better control for directional changes. Such changes require the hips to rotate into a turn, while the torso counter rotates in the opposite direction – a precision skill aided by a strong center of muscles.
Improved posture and biomechanics can be achieved under the skillful and experienced eye of your Physiotherapist. Therapists that specialize in snow sports possess a deep understanding of the required posture and bio-mechanics and can assess your own technique to improve alignment and control whilst taking off down the slopes.
Finally, the prevention of falls and improved adaptation to directional changes and different conditions can be achieved by improving balance and proprioception. Reformer Pilates and Mat Pilates involving small equipment is practiced on a continually moving platform and changeable surface which requires the mind and body to continually readjust and tune the responses of the muscles – a key element to your success in maintaining balance and preventing falls.
Specific stretches and mobility exercises play an important role on the prevention of overuse and muscular imbalances. Through analysing the ski and snowboard techniques, key areas of the body prone to overuse and malalignment can be targeted through specific stretch and mobility exercises.
Here’s a few Skilates movements to get you started!
The Clam: An essential starter for building deep gluteal control necessary for hip and pelvic control.
- Lie on your side, with your hips bent to 45 and knees to 90 degrees. Stack your shoulders, hips and legs. Tie a piece of theraband around your thighs.
- Gently squeeze your heels together and lift your top knee as far as possible without moving your pelvis.
- Slowly lower your top knee.
- Build up to 3 sets of 15 reps.
Shoulder bridge: A solid movement for building pelvis control, gluteal and adductor strength as well as balance and proprioception.
- Lie on your back with a Swiss ball under your lower leg, legs gently squeezing together.
- As you breathe out, peel your back away from the mat bone by bone starting with the tailbone and ending on the shoulder blades.
- Take a breath in and hold.
- Breathe out and layer your back on the mat starting at the top of your back and ending with the tailbone.
- Repeat 6 – 8 times.
Skiers standing squats: Great for building back, pelvis and hip control along with balance and proprioception.
- Stand upright, feet hip distance apart on a half foam roller, bosu or soft cushion.
- Bend at your hips and knees to tilt your trunk forwards, keeping your back straight and your knees hip distance apart.
- Straighten our hips and knees to lengthen the body upright.
- Build up to 3 sets of 15 reps.
Standing plough: For building control of the shoulder girdle while maintaining strong control of the back and pelvis
- Stand, feet hip distance apart and hold onto the ends of a length of theraband looped over a door handle. Palms facing backwards.
- Breathe out and press your arms backwards beyond the trunk, keeping your arms long and the body stable.
- Breathe in and release the arms forwards with control.
- Build up to 3 sets of 15 reps.