The ski season is here. Skiing is a fantastic sport and a great way to enjoy the outdoors. However, with the growing number of skiers and the always-changing styles and equipment, the technical and physical demand is continually growing as well. Preparing properly is essential to minimizing the risk of injury. Here to explain how to do just that is Beijing United Family Hospital (BJU) Orthopedic Surgeon, Dr. Jing Niu.
1. Before hitting the slopes, what preparations are necessary?
Before you hit the slopes, the first important thing you should know is your limits, such as your physical condition, your ability, and your technique. Be confident but objectively evaluate yourself. Second, you should prepare the right equipment, including proper helmet and goggles, snowsuit, and boots. There is a saying that "Good skiing starts in the ski shop." So, be prepared. Ask an experienced skier or staff in the ski shop for some suggestions on proper equipment if you find it challenging to find them yourself. You should also know the rules of the road, snow conditions, the environment, and weather conditions. These are uncontrollable risk factors of skiing or snowboarding-related injury.
On the other hand, there are conntrollable risk factors, such as skiing technique and your health condition. These factors may be difficult to control, but they are manageable with thoughtful preparation. If you are not very experienced, you can improve your technique by taking lessons, getting familiar with the terrain before your start, and training regularly to improve your fitness level. Quadriceps muscles and core muscles play an essential role in maintaining stability during skiing or snowboarding. Thus, strengthening these muscle groups can help prevent injuries.
2. Before participating in the sport, what warm-up exercises should I do, and how long should I do them?
You should always warm up your body before skiing or any other sports, especially if you haven't done any routine training before. Preparing muscles and joints in advance helps prevent injuries, improve circulation, and make the body more flexible during the cold weather.
About 10 to 20 minutes of dynamic warm-up are recommended. Gentle running and jumping jacks are a perfect exercise that can warm up your body and increase your heart rate. You can also do arm circles, swing your legs, and do rotations to loosen up your shoulder and hip joints. Try doing at least ten full circles in each direction. As your legs bear a lot of strain during skiing, warming up your leg muscles is essential. Doing ten or more squats is a great way to get those legs ready for the ski slopes.
3. How long should I rest between skiing sessions? Doing some static stretching for 15 to 20 minutes is recommended after any physical activity, including sports and skiing. In particular, focus on your quadricep and calf (lower leg) muscles, which can help make you feel less sore. A cold bath can speed up muscle recovery and release muscle soreness, but keep it to less than 15 minutes so the skin doesn't become irritated. Fatigue is one of the main causes of injury. If you feel tired, you should rest. Proper hydration is also essential to helping your muscles recover and reduces fatigue. You can return to the slopes as soon as you feel good again.
Dr. Niu is an Orthopedic Surgeon at Beijing United Family Hospital. She is skilled in treating sports injuries, hip and knee diseases, and spinal diseases. To schedule an appointment with her or another Orthopedic Surgeon in the Department of Orthopedics, call the BJU Service Center at 4008-919191 or book through our Patient Portal.