Fit for the slopes?

4 October 2002

More and more people are taking up skiing and snowboarding,but how many of them really appreciate that these fun activities are in factsports and are incredibly demanding on the body? To really get the most out ofyour trip to the mountains and last the distance, it is important to getphysically prepared in advance. Jon Larner, a Physiotherapy Manager from BUPAHospitals, has the following advice to reduce the likelihood of slope-relatedinjuries. Follow Jon's tips to help ensure that the only break you have thisseason is an enjoyable one!

The most common reason for sustaining an injury is poorpreparation. For many skiers or snow boarders, a fortnight of physical exertioncan be quite a shock to the body. Ideal preparation should start at least sixto eight weeks before the trip. The type of force that skiing exerts upon thejoints and muscles of the body is quite different from normal stresses andstrains. Strengthening for the leg muscles is vital, as they will be doing mostof the work, but the following tips should all be considered for correct preparation:

It is vital that you get as flexible as possible.Stretching should begin at the earliest opportunity for the back, groin,hamstrings, calves and thighs. Strengthen your back, your local gym or yourphysiotherapist can help you with this. Strengthen your knees. Squats can help,providing you are doing them properly. Leg extensions and leg curls can alsohelp, but try and avoid doing the same exercises all the time. Ski-sits can beincluded in your preparation; these involve leaning back against the wall withyour knees bent to 90 degrees.

Strengthen the muscles on the front of your shins. Oftenforgotten, but very important. When sitting in the office, or even at home,place your feet flat on the floor practice lifting the toes up as far as theywill go. Repeat this until you feel the front of your shins fatigue. Do these acouple of times a week, as they may be uncomfortable if overdone. Strengthenyour ankles. Go for a brisk walk on uneven ground. If possible get onto a sandybeach in bare feet. Improve your balance. Stand on one leg, once you arebalanced close your eyes. When this is easy lift your leg up and down at thesame time. This will really test your balance.

Reproduce the skiing movements. For any new sport it isessential that you begin gently and build up. The twisting movements at thehips and knees can be reproduced using special equipment. Better still, getdown to the dry ski slope as early as possible. This will allow you time togradually increase your activity and give your joints time to adjust to the newmovements. You will be much better prepared when you take to the slopes forreal.

Improve your general fitness. It's never too soon to getdown the local gym. Jogging, cycling and swimming are all good ways ofimproving your fitness. Look after your body. Cigarettes reduce the bloodsupply to the body's connective tissues. This increases your risk of injury,and makes healing slower. Improve your posture. Stand and sit up straight, trynot to slouch. This will have positive effects on your spine, and also the wayyou project yourself. Improve your skiing technique. Practice makes perfect.Get some tuition from an expert, even the worst skills can be improved, andgood technique helps prevent injury.

And what about when you finally reach your holidaydestination? Follow some simple advice to keep the risk of injury to a minimum:

Follow the F.I.S. (Federation of International Skiing)code of piste safety. Don't be tempted to skip professional instruction.Remember that injuries are more common in beginners. Get your own equipmentchecked as often as possible. Always use a reputable equipment hire company.Make sure that all your kit is comfortable and correctly chosen for your levelof skill. Consider wearing a helmet. Warm up and down properly. Loosen up witha set of stretches before your day's skiing and warm yourself down gently atthe end of the day. If you need a rest take one! Most injuries occur later inthe day when fatigue is setting in. Don't over exert yourself. Wear suitablelayers of clothing and good quality sunglasses. Never ski off-piste alone. Beaware of the prevailing avalanche risk. Whilst having fun, try to limit yourdrinking to sensible limits the night before getting out onto the slopes. Ahealthy diet would also be beneficial. Remember that this is a physicallyactive holiday, don't treat it like two weeks on the beach.

"If you do sustain an injury, don't try to carry on.Get some help and get down the mountain. Familiarise yourself with the resort'ssafety and evacuation systems just in case. Once safely down, get some ice ontothe injury as quickly as possible." Said Jon Larner.

Jon reiterates the importance of the RICE method tominimise damage from an injury and promote recovery. RICE stands for Rest, whichprevents further injury and allows the body to heal; Ice, which can help reducebleeding, swelling, spasm and pain; Compression and Elevation, which both helpto reduce bleeding and swelling.

"If you are injured seek advice form aphysiotherapist or medic while you are at the resort and if necessary, when youreturn home." Adds Jon.