Friday, 26 February 2016

Reduce the risk of knee injuries

I was planning on writing about ski performance this week, however as the snow keeps on coming - which is fantastic, we are seeing more knee ligament injuries than we have seen in a long time.  The snowy days mean poor visibility and higher risk of catching an edge and falling on the piste.

To reduce your risk of knee injury occurring, getting fit to ski before you head to resort is the best way you can prepare.  Ideally you should start a program 6 - 8 weeks before you hit the slopes.  This should incorporate leg strengthening, cardiovascular fitness, core work, plyometrics and agility work and flexibility training.  However, if you are already in resort, here are a few tips to help reduce the chances of an injury occurring.  
  • Ensure your din settings on your bindings are specifically set to you.  Don't over estimate or under estimate your level or type of skiing when you are having your ski's fitted.
  • Listen to your body - if you are tired, take a break.  Most accidents happen when fatigue sets in. Ensure that you are well hydrated and that you are eating a balanced diet to help with recovery.
  • Don't try and ski beyond your level.  Trying hard to keep up with friends that are better than you is hard work, increases fatigue and can have a negative psychological impact.  
  • Have a lesson.  Improving your technique can hugely improve your skiing efficiency.  If you are sitting back on your ski's, you are more likely to fall back and this is a major risk factor for ACL injury. There are some very talented ski instructors in Val d'Isere - make the most of them! 
  • If you already have a niggly knee, get some treatment and advice on how to manage it from a physio.  
  • Have a massage.  This can help recovery and help to rejuvenate you for the next day. 
Right, I am off to ski some powder while the sun is shining.  I will go into more detail about knee injuries in future blogs but for now, the slopes are calling me!

The purpose of this blog, is to provide general information and educational material relating to physiotherapy and injury management. Bonne Santé physiotherapy has made every effort to provide you with correct, up-to-date information.  In using this blog, you agree that information is provided 'as is, as available', without warranty and that you use the information at your own risk.  We recommend that you seek advise from a fitness or healthcare professional if you require further advice relating to exercise or medical issues. 


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