Skiing

Most Common Injuries

Most recreational skiiers hit the slopes on weekends or during a ski holiday week. By itself, skiing alone does not increase one's flexibility, only a regular program can accomplish that. You must balance the attention paid to skills, conditioning and flexibility to have a total program. In order to avoid having even a minor ailment effect your downhill or cross country runs, invest time in preparing your body. Minimal muscle soreness can change your technique on the bumps of through the powder causing tremendous frustration. Getting to know your body's abilities can enable skiers to prepare properly and get the most out of every trip while avoiding these all too common injuries:

1. Pulled muscle. (Known as strains, these injuries can limit or end participation and may be caused by poor warm-up or fatique.)
2. Sprains. (Caused by many factors including fatigue, equipment and snow conditions.)
3. Fractured or broken bones. (Caused by falls as well as severe twisting of bones)
4. Hip and Back Pain. (Causes are most often complicated and potentially serious.)
5. Shoulder Pain. (Caused by weakness, techniques, or fatigue.)

More About Injuries

Treatment

The following first aid should eb used for almost all athletic injuries: pulled muscles, sprained liagaments or broken bones. These guidelines should NOT be used instead of visting a doctor.

R.I.C.E.
• Rest- Stop using the injured bosy part the minute it is hurt. Use a sling, crutches or splint.
• Ice- The more blood that collects at the injury site the longer it will take to heal. Keep ice on for 20 minutes per half hour for the first 24 to 72 hours. Place a damp towel or dressing between the ice and skin.
• Compression- Wrap an elastic bandage firmly over the ice and around the injured body part. If cramping or throbbing occurs, unwrap at once.
• Elevation- Raise the injured part above your heart.

The R.I.C.E. program should be used for the first 24 to 72 hours after injury.

When you should see a doctor?

You know your body best. If intuition tells you that something is wrong, see your doctor. If you are in doubt, see your doctor.

1. Pain. Pain is nature's way of saying don't do something. When it speaks, listen.
2. All joint injuries. All injuries to a joint or its ligaments should be examined by a physician. If they are not treated quickly, these injuries can become more serious.
3. Loss of function. If you cannot move an arm, leg, or any part of either, then you have lost function. Pain and/or deformity may be present.
4. Pain that lasts for more than two weeks. Persistent pain indicates something serious. If the degree of pain is constant or slightly improved, see your doctor.

Prevention

Weather and snow conditions are important factors for skiing. Specific safety prevention measures include information about the ski equipment and binding design, standards and preparation for the slopes. Good fitness makes skiing more enjoyable. Their is a need for ski school that teaches how to deal with equipment problems, under different conditions, and how to account for weather and track conditions. Regular stretching may also reduce injuries.

Keys to Proper Warm-up

1. Before stretching do a few light exercises to increase the blood flow within muscles.
2. Stretch-Examples of Stretching