MATT ROBERTS | TRAINING ARTICLES

SNOW SPORTS INJURY PREVENTION AND MANAGEMENT

Minor injuries (sprains/strains) are thought to occur in average 1 in every 14 days of skiing. 25% of injuries are caused by collisions with trees, pylons or other people; the remaining 75% are thought to occur due to falls which are attributed to poor fitness, inexperience, snow conditions or sheer bad luck!

There is no avoiding the fact that injuries will happen, but it is possible to reduce the risk of injury. Statistically the most common time to sustain an injury is on the second afternoon of a six day holiday. This is because you are at your peak fatigue before any training benefit has kicked in. When your body is tired it is more vulnerable; you are not able to respond to variations in terrain as quickly as normal and your judgement and reaction times are reduced. Making sure that your body is adequately prepared before your ski holiday will not only allow you to ski better and for longer but has been proven to reduce the risk of injury.

Your ski fitness program should begin a minimum of 8 weeks prior to your time on the slope. The key areas to look at are, muscular strength and endurance, especially in the muscles in the legs. Stretching after activity is vital to allow your body to recover in between days on the slopes. It helps to reduce the tightness created by sustained postures and reduce muscle soreness.

If you are unlucky enough to sustain an injury during you ski holiday then there are some basic guidelines to follow to make sure you are back in action as soon as possible.

What to do if you have a soft tissue injury.

Firstly do no H.A.R.M.

Heat – heat increases blood flow and can increase bleeding around the injury site.

Alcohol – alcohol increases blood flow and can increase bleeding around the injury site.

Return to activity – try to allow the injury 24hours to settle down. This help to prevent any further damage to the area.

Massage – massage increases blood flow and can increase bleeding around the injury site.

Treatment of a soft tissue injury – PRICE(R)

Protection

Exactly what you need to do depends on the area that has been damaged. Protective supports can include crutches, a sling, braces, splints and taping.

Rest

It is important to rest the injured area during the early phase of healing – this prevents the area being stressed. When you first start moving the area again, avoid excessively stressing the healing tissue.

Ice

The easiest way is to use some crushed ice or an ice compress. Wrap it in a damp towel before applying it to the skin. Ice for 20 to 30 mins and repeat every two hours until the swelling and/or ‘heat’ from the injury has gone.

Compression

Apply as soon as possible following the injury. Many types of compression can be used, the most common forms being Tubigrip (pressure ‘stockings’), or strapping.