If you are a ski or snowboarding lover, keep reading…
It is true that at Evolution Physiotherapy we are not in favour of defining a sport as “harmful”, but we do consider that the person who is injured is often not physically prepared to do it. “We must be fit to play sports and not play sports to be fit”.
Regarding the classification of injuries, in this post, we will refer to the injury due to intrinsic factors or due to extrinsic factors.
Intrinsic factors are those related to the athlete himself (age, sex, body composition, genetic component, previous injuries, physical condition...).
Extrinsic factors are those related to the practice of the sport itself and over which, sometimes, the athlete has no absolute control (conditions of the slopes, other skiers, speed reached, etc.).
In this sport, unlike others, there are variables such as high speeds or movement on external surfaces that, without good preparation and a refined technique, can increase the risk of injury; from minor bruises to surgical injuries or even the dreaded head trauma.
COMMON INJURIES:
- FRACTURES: Especially of the wrist and leg, they represent 30% of injuries. Normally associated with falls.
- SPRAINS AND LIGAMENT RUPTURES: Mainly of the knee, accounting for around 40% of injuries. Uncontrolled twisting during a fall or a poorly executed turn are contributing factors.
- CONCUSSIONS: Although less common, they are a real risk in skiing. 5-10% of injuries are related to head trauma.
- OTHERS.
We are not going to be dramatic, but at Evolution Fisioterapia we want to encourage you not only to wear protection, but also to do proper training, in which rest and recovery are effective so that the risk of this sport is minimized.
In order to practice any sport, and this one in particular, we must have good joint mobility and be strong. Incorporating a routine of specific exercises is essential and here are 5 ways to do it:
- LOWER BODY WORKOUT: Squats and lunges are two very complete exercises for developing overall strength and leg strength in particular. This will help us to have greater control and balance during the descent.
- CORE TRAINING: Planks in different positions and with imbalances, shock absorption, medicine ball twists. The core is the center of the body and the link between the lower and upper body, so being strong here will allow for better transmission and absorption of forces.
- UPPER BODY TRAINING: Push-ups or lateral raises can be interesting to improve applicable strength.
- BALANCE AND REFLEX TRAINING: Exercises on unstable surfaces and visual exercises can help improve stability and control, as well as improve reaction speed.
- MOBILITY TRAINING: Dynamic stretching and mobility exercises before performing the activity can help warm up the joints and prepare the muscles.
- CARDIOVASCULAR TRAINING: Skating, running or swimming are exercises that involve large muscle groups, as happens when skiing. As it is a long-duration sport, endurance training can be key to not ending up fatigued or too tired for the next day.
Once we know the importance of a good workout, we must not overlook recovery. There is no point in training if we do not take care of and treat our muscles so that they are in better condition and thus be able to avoid injuries and improve performance.
At Evolution we have a team of health professionals with extensive experience in sports and physical activity who can advise you and help you achieve your best version.
Don't hesitate and come and meet us!
