 josie.mckenlay
Josie is a Pilates specialist, yogi and personal trainer with over 25 years experience. She has a portfolio of clients, runs several classes and produces videos for her website, vitalflow.tv, a blog dedicated to helping people maintain a healthy lifestyl
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Conditions seem to be shaping up nicely for this ski season and no doubt, many of you have booked your annual week away on the slopes. However, there is always the nagging feeling in the back of your mind that it may be cut short due to injury. Death is rare and many of us sustain the occasional minor injury, but most of us will have seen someone being stretchered off the mountain from time to time. Anything from sprained thumbs, dislocated shoulders, fractures or head injuries could occur, but the most common of all is the knee, accounting for 25% of all injuries.
TYPES OF KNEE INJURIES:
Apart from being taken out side-on, the knee is easily damaged from being twisted. The fact that your foot and ankle are held rigid in the boot and the ski means that if you "catch an edge" or get the ski stuck during a fall, the foot and ankle stay fixed and the knee takes it. Injuries range from a simple cartilage tear to a far more serious dislocation. The three most common injuries are:-
Meniscus tear:
There are two menisci, one on the inside of the knee and the other on the outside. They are pads of cartilage and they act as shock absorbers and stabilisers. If someone crashes into you, placing most of the trauma to the outside of the knee, this is the kind of thing that could cause a meniscus problem.
Medial collateral ligament (MCL):
Located to the inside of the knee, it is the kind of injury experienced by beginners because of the position of the legs when snowploughing.
Anterior cruciate ligament (ACL):
Attributed mainly to more advanced skiers and often from a fall. The advances made in the design of skis have gone a long way to reducing the risk of broken legs, but not to ACL injuries.
PREVENTING INJURY:
Check your equipment and the bindings regularly. Ensure your boots fit well and keep them fastened: broken ankles OFF the slopes are pretty common. Consider wearing a helmet. There was a time when cycle helmets were uncool, but they will save your life.
Be aware of the conditions and the terrain. Late in the season, the early morning slopes are often icy, but by mid afternoon, the snow is like porridge. All this will affect your skiing.
This is a very physically demanding holiday, so prepare yourself for it. Pilates and yoga are an excellent way to improve core strength and balance. Prepare your cardiovascular system (cycling is good preparation).
Stop if you get tired. The second afternoon of a 6 day break if the time when most accidents occur. Take frequent breaks and make sure you are eating enough and keeping hydrated.
Don't drink on the slopes. A mug of mulled wine (have you tried Grand Marnier in it?) is tempting at lunch time, but save it for the evening.
Don't attempt a slope that is beyond your ability, even if someone is trying to persuade you.
Take some lessons either before you go on holiday or a few when you arrive.
Keep your eyes open: the European slopes are increasingly busy, especially during school holidays, and many accidents occur by skiers being out of control and crashing into you.
Don't forget your insurance!
Josie McKenlay is committed to health, fitness and well being. http://vitalflow.tv is where you can find video downloads and regular articles to help you achieve your goal.
