Suggestions for ski / snowboard injury prevention

Ski fitness and prevent injuries
Winter is approaching which means many people will pack the woo lies and head to the slopes!  As skiing/ snowboarding is a high-intensity, high-demand activity, some physical and mental preparation is necessary for full enjoyment AND  for injury prevention.
Prior to a ski adventure, our Sports and Spinal physiotherapists suggest looking at a few important things:
STRENGTH AND CONDITIONING – Obviously the stronger and fitter you are, the less likely fatigue will be a factor in potential injuries.  Skiing and snowboarding have specific physical demands and movements, and our team at Sports and Spinal can help you with a strength, balance, flexibility and conditioning program to meet these unique needs.
PROPER PREVIOUS INJURY REHAB – A big predictor of injury is previous injuries and how will these injuries were rehabilitated.  Many injuries can be caused by events before a person even sets foot on the snow.  If you have a niggling injury, let our rehab professionals help you sort it so you can start the holiday on the right foot!  Comprehensive rehabilitation of old injuries is the cornerstone of staying injury free while away.   General muscle and core strength, flexibility, stability and power all must be at their best to fully enjoy snow sports and to help you steer clear of injuries.

TOP SKI/BOARD TIPS

1.  USE WELL MAINTAINED EQUIPMENT
     – if using your own gear, get the ski shop to check and tune if and when necessary.
     – if renting, ask to have regular gear checkups throughout your stay
     – make sure bindings are in good condition and actually do release with moderate force
2.  WARM UP & STAY WARM 
     – warm up by walking from transport/accommodation to ski lodge
     – do some squats and torso twists at minimum before heading to lifts
     – wear proper warm clothing in layers
     – avoid too much cooling when warm especially on the lifts
3.  KNOW YOUR LIMITS
     – take lessons to improve your skills
     – ski/ride to your abilities and always feel in control of speed and movement
     – on hill conditions often change so know how to adapt to them
     – know the resort layout so you don’t find yourself with no options other than slopes beyond your abilities.
4.  ALWAYS BE AWARE
     – avoid alcohol until after the ski day is over
     – stop where you can be seen and to the side of the hill
     – give others space you would like to receive
     – have a 360-degree awareness of everything around you
5.  MONITOR FATIGUE
     – keep hydrated and well fed
     – don’t feel you must ‘get your money’s worth and ski from lift open to lift close
     – remember – many people get injured on what would have been their last run!
FINALLY – HAVE FUN!
There is nothing like gliding down a hill, enjoying fresh air and being lost in the joy of skiing or boarding!

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