Ski Season
It’s that time of year again – the après ski is gearing up and the powder is calling. For many, this winter will see the return to winter sports following a long hiatus. Snow sports, like any unaccustomed physical activity, has the potential to lead to aches and pains, and injury. So, as we head to the slopes this season, how can we ensure we come out unscathed and ready to take on the rest of 2022? Let’s go through some strategies for injury prevention.
What does the evidence say?
Evidence suggests the risk of snowsport related injuries occur somewhere between 2-4 per 1000 participant days (1-5). Injuries to the lower limb are by far the most common for those on Skis, conversely, upper limb pathologies account for the majority of snowboarding injuries. Only a small portion of this number (0.06-0.07 per 1000 participant days) (6) account for traumatic injuries requiring referral into trauma/hospital centres.
Suggesting that the highest proportion of snow related injuries are musculoskeletal conditions requiring Physiotherapy management – think tendinopathies, joint sprains and strains, whiplash, muscle tears etc.
This high percentage of musculoskeletal issues is easily explained by our understanding of sports biomechanics. Specifically, how the body tolerates and responds to forces and loads. Snowsports involve high impact and velocity forces that must be absorbed through our bones, muscles, joints etc. Where these structures are unable to tolerate the loads being placed upon them we start to see a mechanical breakdown. This may present as aches and pains, and can eventually result in an injury.
As a simple analogy, consider a rope carrying a weight. If the rope can not manage the load it is required to carry it may fail over time.
It only makes sense that with snow sports, as with any other activity involving high impact and velocity forces, we need the appropriate level of load, strength and endurance to withstand the forces generated during skiing.
The strategy to injury prevention is by strengthening the rope, we can better hold the weight.
So how can you prepare?
A suitable pre-ski program will encompass elements of both strength and endurance training to ensure the body can manage the load demands of the slopes.
Cardio Fitness
High Intensity Interval Training (HIIT) training has been shown to be an effective way of improving Cardiovascular fitness or endurance (7). In essence, this type of training requires short bursts of effort with regular rest periods
Stationary Bike
Cycle for 40 seconds at 80% of your best effort. Follow this with 20 seconds of ‘active’ rest, slow right down but keep your legs rolling over. Work for a total of 10 minutes. The aim is consistency in working effort for the duration of the workout. That means trying to maintain your 80% effort.
Strength
Selecting the correct starting load will naturally depend on an individual’s baseline fitness and strength capacity, however, there are specific parameters we might aim to achieve when we are building strength for injury prevention.
In order to build strength, a term known as hypertrophy, the correct load should see you working for 3-5 sets, managing somewhere between 6-10 repetitions. Ensuring the correct technique/form is maintained, the right load for you should see you tiring during your last 1-2 repetitions, particularly for the last few sets. Rule of thumb, if the load feels easy by the end, it probably isn’t enough of a challenge!
Try these exercises:
1. Forward Lunge
- Stand straight with your arms to the side.
- Take a large step forwards onto the right leg, then drop your hips directly down between both feet, aiming to achieve a 90 degree bend at the hips and knees.
- Push back up to the starting position using your front leg, and repeat.
- Make sure you take a large enough step that your front knee does not travel over your foot, and ensure your knee travels directly forwards. Try keeping your body upright throughout the movement.
Too easy? Try adding some hand weights.
2. Soleus Raise
- Stand on your affected leg with your knee slightly bent and your heel flat on the floor.
- Keeping your knee slightly bent, rise up onto your toes, and control the movement as you lower your heel back down.
- Relax and repeat.
Too easy? Try adding some hand weights!
3. Side Plank with hip Abduction
- Lie on your side and prop yourself up on your elbow.
- Bend your knees and lift your hips off the mat until you have a straight line from your knees to the top of your head.
- Holding this position, straighten your top leg out, and then lift it directly up towards the ceiling.
- Ensure this leg does not travel forwards.
- Control the movement as you lower the leg back down and then repeat.
Too easy? Lengthen the lever, try supporting from your feet instead of your knees.
An appropriate program will involve training for a minimum of 20-30 minutes, 3 x a week. We know that building strength takes a minimum of 6 weeks, so get to it!
Keep an eye on our social medial for videos of these exercises.
If you have any further questions, or want to better individualise a program for you, visit us here at Physio on the Green.
References
- Br J Sports Med 2004;38(3):264-8
- Sports Med 2004;34(2):133-9
- Br J Sports Med 2002;36(2):135-40
- Am J Sports Med 2004;32(1):96-103
- Am J Sports Med 1995;23(5):597-600
- Am J Surg 2009;197(5):560-4.
- PLOS ONE 2019; 14(1): e0210644.