Principle Physiotherapy

The cold weather is here and it’s time for many of us Brits to don our ski jackets and salopettes and spend a week in the beautiful snowy mountains, skiing, snowboarding, sledging and, of course drinking Vin Chaud! Yes, it is the start of the Ski and Snowboard season. A skiing holiday can be an exciting time, especially If you’re a first timer. However, the last thing you want is to spend your holiday sitting in the chalet with an injury. Snow sports can be very physically demanding, so injuries are common. These injuries range from minor bumps and bruises to broken bones or head injuries. The good news is, here are three top tips to prepare and stay safe on the mountains this season.

1) Preparation.

Skiing and snowboarding are physically demanding on every part of your body. You’re out on the mountains for up to eight hours tackling different terrains and weather, as well as trying not to get lost or crash into a ski school full of kids! Preparation is key! Don’t be afraid to have ski/snowboard lessons, you can find a local dry ski slope near you or have a couple with an instructor whilst you’re out there. This helps you to build your confidence and teaches you the basics that you’ll need for your holiday.

Improving fitness levels are extremely important and should ideally start 6-12 weeks before you hit the slopes. If you have any niggling injuries, it’s important to see a physiotherapist/ sports therapist as soon as you can to give yourself a maximum chance of recovery to ensure it doesn’t affect your holiday. Your ski-fit workouts should include cardio and leg strengthening exercises. Here are some fun ski specific exercises to do at home or in the gym:

Cardio:

• Cross trainer – 20 minutes, high intensity
• Step machine
• Running

Strengthening:

• Body weight squats

• Walking lunges

• Side lunges

• Glute bridges

• Ski-sit

Stretching:

• Calf stretch (knee to wall)

• Quad stretch

• Hamstring stretch

It is important to look after your body whilst you’re out on the slopes too. Before putting all your ski wear on it’s a good idea to do a few of the stretches above and ensure you’ve eaten a hearty breakfast and are fully hydrated. This will help prepare your body for the day ahead. Skiing at altitude will dehydrate you so ensure you carry a drink with you or make regular stops to rehydrate. Please bear in mind that drinking alcohol at altitude will make you drunk quicker than when drinking at your local pub. Ensure that you can get back safely and do not ski whilst drunk! As fun as that may sound… it can be dangerous, so take care!

2)  Equipment

Buying the correct ski equipment is essential to ensure you are fully protected from all the elements and you remain safe. There is a huge variety of different brands of ski suits with many different colours and patterns which can be overwhelming. The key thing to look for when getting your jacket and salopettes is that they are waterproof. If you look at the label, then there should be a number which explains how waterproof the garment is. Below is a table of the different ratings.

Leisure skiers should aim for 5,000 to 15,000mm, this will keep you warm but also waterproof from rain and snow. More advanced, off piste skiers should choose 15,000mm plus as they will be spending more time in deeper snow and harsher conditions. If you are unsure where to look then ask the shop assistant when shopping and they should be able to advise you on the right outfit for you. Boarders will generally need a higher waterproof rating as they will be sitting on the snow for longer periods of time than skiers.

As well as your ski suit, its vital to layer up to keep yourself warm and toasty whilst out in the snow. Always wear several layers of thin clothing, this allows the heat to be trapped in between the layers, keeping you warmer than just one big fluffy jumper. The advice is to wear a thin long-sleeved thermal top and thermal bottoms, a thin polo neck top and then an optional fleece, depending on how cold it is.

Other essential items include;

• ski socks; these should come up to your knees as they will protect your lower legs in your ski/snowboard boots.
• Snow boots; these boots have special grip on the sole to assist walking on snow and ice. They are waterproof when walking through snow.
• Ski gloves; these are thicker than regular gloves and will keep your hands nice and warm. If you suffer with circulation issues or struggle keeping your hands warm, wearing mittens rather than gloves will keep your hands warmer. There is also the option of glove liners or disposable hand warmers.
• Ski goggles; there are different lenses for different conditions. Orange lenses are for low visibility and dark blue/purple are for bright sunshine. You will be able to find lenses that suit both conditions in your local ski store. It’s extremely important to protect your eyes as the sun reflects off the snow.

In Europe, for any child under the age of 16 it is obligatory by law, to wear a helmet when skiing or snowboarding. However, for adults it is optional, but wearing a properly fitted helmet will give you extra protection if you fall over or crash. Hitting your head is dangerous regardless of whether you are protected.

Here are some devastating examples of ski head injuries.

Liam Neeson’s wife, suffered a head injury from a fall whilst skiing without wearing a helmet and later died.

However, Michael Schumacher hit his head skiing suffering brain damage, even though he was wearing a helmet. If he hadn’t been wearing a helmet, it would certainly have been fatal.

A report by the National Ski Areas Association found that in the 2011/2012 ski season, there were 54 fatalities on the slopes and only 36 people were wearing helmets. However, the percentage of skiers and snowboarders wearing helmets has increased by 171% since 2002/2003.

Protecting yourself is key, if you or a family member hits their head whilst skiing then make sure to get them seen by a doctor as head injuries can be invisible. Broken legs can be fixed, whereas brain injuries are life changing.

Additional protective equipment include wrist supports; these are mainly for snowboarders or beginners to protect their wrists when they fall. Knee braces are helpful if you have had a previous knee injury or instability and need extra support. These can be found on Amazon or any established ski equipment shop.

3) Rules of the slopes

When out on the slopes there are a few rules to stick to. The first is any part of the piste which is sectioned off with red fencing or has a big ‘CLOSED’ sign in front, then do not go down there. This part of the slope has been sectioned off for your own safety!

The second is watch your speed, as fun as it is going as fast as you can, you’re more likely to hurt yourself and others at a higher speed. If you feel you are becoming out of control then slow down, turn your skis slightly uphill or try and sit yourself down safely.

Thirdly, everyone skis in their own different ways and will take different routes. To prevent everyone crashing into one another, it is always extremely important to be paying attention to your surroundings, try to plan your route as you go and keep an eye out for people skiing next to you. It is common courtesy to give way to the person in front of you, if they are in your path then move away and give them space. If you have stopped for a little break, then before setting off again ensure you look up towards the top of the mountain to make sure it is clear, so you don’t cut anyone up.

And last but not least HAVE FUN!

Thanks for reading

Jemma Pemberton

Sports Therapist

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