Tips on How to Reduce Ski Injuries

The scourge of winter holidays has to be ski injuries. While many people suffer minor strains and twists, a huge number of ski injuries involve damage to the ACL (anterior cruciate ligament). This is a serious injury that can require surgery and involve up to six months of rehab.

And while ski injuries have been around for as long as people have been skiing, there seems to be an increase in these problems in recent years.

Why the Increase in Injuries?

Experts point the finger at modern equipment for this rash of knee problems. One factor is modern carving skis with curved edges - whereas the old parallel-edged skis used to stick or drag against the snow, the curved skis catch the snow and steer the ski away from you, twisting your knee.

Comfortable ski boots may also be a factor - they provide great protection for your ankles and shins, but put more pressure on your knees.

How to Reduce the Risks

So how do you reduce your risks? Pre-season training is the number one way to reduce your chances of coming home injured. You should begin an appropriate exercise program around 12 weeks before you head for the slopes (insert link to other articles).

However, once you hit the slopes there are still lots of things you can do to reduce your risks.

1. Setting Your Bindings
   
   Make sure the settings are appropriate for your weight and ability - research suggests that skiers using incorrectly adjusted skis and bindings are eight times more likely to suffer injury
    
2. Learn to Ski
   
   Taking lessons can help improve your technique, and thus reduce the strain on your joints
    
3. Take a Rest Day
   
   Schedule time off - ideally the afternoon of your third day on the slopes or a lie on on the fourth day. This is statistically the time when most injuries occur, when fatigue from the first two days sets in
    
4. Remove the Last Run of the Day
   
   Tired legs, crowds of people trying to cram in one last run, and bare, icy pistes? Avoid them! As the slkopes get crowded if you're on the piste - settle for a gluhwein / beer and head down in the lift. Or finish your day 30 minutes earlier.
    
5. Listen to Your Body
   
   If you feel tired and sluggish towards the end of the day, or your legs are burning, take it easy. You'll come back stronger tomorrow
    
6. Stay in Control
   
   If a slope looks too tough for you, don't do it. There's no place for bravado on the slopes
    
7. Watch Your Weight
   
   If you are overweight, it puts more strain on your body. You will also probably tire more quickly due to the exertion.
    
8. Take Nutritional Supplements
   
   If you suffer from osteoarthritis or have previously had knee injuries, consider taking a supplement such as glucosamine and chondroitin, which are proven beneficial
    
9. Eat and Drink Sensibly
   
   Eat a healthy lunch and avoid the lunchtime drink - alcohol and skiing don't mix. If you do drink keep to one or two at the most. You will lose some of your inhibitions and you'll think that Eddie the Eagle had it easy, the reality is somewhat different.
    
10. Ski Off-Peak
    
    Ski early and late in the day and take a break in the middle - it will keep you fresh and help to avoid the crowds
     
11. Don't Wear a Knee Brace
    
    Only those who have suffered a previous injury and have been recommended to use a brace should do so. Simply using one as a prophylactic stops the muscles and ligaments around the knee responding effectively to the different stresses and strains you'll encounter on the slopes.

In Short

And if after taking all these precautions you should still happen to get injured, seek medical attention. Local clinics will be well versed in treating ski injuries and will be able to make a proper diagnosis.
 

By Will Smith