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January 7, 2008

Take steps to prevent skiing injuries

Skiing and snowboarding are popular winter sports, but preparation and conditioning should begin weeks before hitting the slopes, said Dr. Chris Catterson, director of Haywood Sports Medicine.

“Just like any sport, it’s important to warm up and cool down to avoid muscle strains and joint sprains,” Catterson said.

One of the most common injuries incurred while skiing or snowboarding is a knee injury, Catterson said. A knee injury often starts with a popping sensation. As a skier completes a turn, they often feel or hear a pop coming from their knee and know something isn’t right. Soon their knee begins to swell and hurt.

What they have experienced is likely a torn ligament or a torn cartilage, Catterson said. Skiers also can experience a muscle strain or a joint sprain.

The best remedy is to apply ice, elevate the knee and call a doctor, he said. A physical exam, and possibly an MRI, will help make the diagnosis.

Left untreated, ligament tears or meniscal tears can lead to further knee damage and arthritis, Catterson said.

Other injuries that often occur while skiing or snowboarding include shoulder injuries, elbow or wrist fractures and  skier’s thumb, which is a ligament injury of the thumb.

There are a number of things that both the experienced and beginning skier and snowboarder can do to reduce the risk of injury on the slopes, Catterson said.
•Skier ability is an important factor. Attending ski lessons can reduce the risk by up to 50 percent.

“Taking a lesson from a professional instructor is especially recommended for beginner skiers and snowboarders. Not only will it make for a more enjoyable experience on the slopes, you will be less likely to get injured,” Catterson said.

•Proper equipment and equipment maintenance is essential. Significant advances in boot and binding design with quick release systems have helped reduce injuries. Bindings should be checked and adjusted regularly by trained ski mechanics, who can advise on the correct equipment for the individual skier.

•Selecting the appropriate difficulty of slope on the mountain is important.

•Skier fatigue is often a factor causing injuries. Participating in a proper conditioning program before undertaking a skiing holiday can prove worthwhile. Some gyms and leisure clubs may run specific classes to prepare for skiing holidays.

•Warming up before skiing is also important. A typical warm-up may consist of stretches for the hamstrings, quadriceps and calf muscles. Take the first several runs slow, working on technique, and then work your way into the black diamonds if you are at that skill level.