Heading to the ski fields this winter??

 

ski injury

 

There are a few things you need to know to make sure you spend more time on your skis than off this winter!

 

Firstly if you are already experiencing some knee pain or pain in your back and hips you should consult your physiotherapist for a specific strengthening program before you go or to organsie some supportive strapping or braces – the one you pick up at the chemist on the way through Jindabine may not work for you!!

 

Despite looking deceptively easy – skiing is a physically demanding sport and uses muscles that we may not normally use. The 4 key components to successfully skiing are Cardiovascular fitness, muscle strength (in the right muscles), flexibility and balance.

So what is going to help you get the most out of this ski trip?

 

Cardiovascular fitness

It’s dark, it’s cold and it is hard to get out of bed in the  mornings now that it is winter! But if you are planning to ski then now is the time to get walking, running or cycling in a routine .   Aerobic exercise 3-4 times a week for 30-45 minutes is recommend to get you fit and moving well to ski.

Muscle strength

You do need to have good core stability and muscle strength in your lower limbs to negotiate those steep slopes and prevent injuries. Here are 2 classic ski preparation exercise that you should try and do a couple of times a day leading up to your trip.

Wall Squats

Stand with your feet hip width apart and your back against the wall. Slowly slide down the wall until your hips and knees are comfortably bent. Hold this position for 5-10 seconds. Repeat 10 times. Make this exercise harder by holding hand weights, bending the knees more ore holding the positions longer.

City Physio Brisbane prepare to ski

Lunges

Step one foot in front of the other with your feet hip width apart. Transfer most of your eight onto the front leg and tighten the thighs. Drop the back knee to within a fe centimeters of the floor. Keeping the pelvis tilting forwards. Hold 5 secs and do this with alternate legs.

City Physio Brisbane Skiing injuries medial ligament rehabilitation

Flexibility

You don’t need yoga quality flexibility in order to ski but some stretches in the lower limbs will again help you to ski better and hopefully avoid injury. Do these the weeks leading up to your trip and before you ski each day.

Quadriceps

Stand tall on one leg and slowly pull the other foot back behind you to bend the knee. Keep the bottom tucked under and the knees together. You should feel a stretch on the front of the thigh

Hamstrings

Lie on your back with both legs straight. Bend one hip 90 degrees and hold the thigh in this position. Slowly straighten the knee until a stretch is felt in the back of the thigh.

Calves

Stand in a walking position with the leg to be stretched behind you and the other leg bent in front of you. Make sure that the big toe points straight ahead. Then roll the inside arch of the foot up. Take support from a wall or chair. Lean your body forwards and down until you feel the stretching in he calf of the straight leg. Repeat this stretch with the back knee slightly bent to feel a stretch in the Achilles tendon.

Balance for skiing

Balance

(all care hot tip – working on balance is critical to prepare your body for skiing)
This is often the most overlooked part of preparation to ski. Working on your balance will not only help you stay upright more often but also help protect you from injury.
Stand on one leg. Make sure you have some support nearby to hold on to in case you lose your balance. Try holding their position for as long as you can – now try with you eyes closed! For more advanced option try this on a wobble or bosu ball. Harder still add some single leg squats while you are balancing.

City Physio Brisbane Skiing injury recovery

Remember if you have concerns about an existing injury – please make an appointment today with one of our physiotherapy team to make sure you really are ski ready – phone 1300 291133

 

 

 

 

 

Despite our best preparation – skiing accidents do happen.

If you are unfortunate enough to have tumble on the slopes (or out of a bar), than the Sports injury recovery pack may be just what you need. We have a deal on this great pack with everything you need – our product of the month.
Follow the link at the bottom to purchase and use the code: Skiright at checkout before the end of July to get your pack for just $115 (save $15) including free postage in Australia.
1. The Ice Wrap Pro
Sports Injuries need immediate icing to reduce pain, swelling and improve outcomes. Research indicates time and time again how important this step is – not just straight after the injury but repetitively in the days following the injury to really speed recovery.

WEbsite everything 1

The first item in our pack is the Ice Wrap Pro – designed by Patrick Cruice it provides maximum skin contact with the ice and fantastic compression. It doesn’t matter where you have injured yourself the Ice Wrap Pro has been designed to fit multiple body sites –knee, hip, shoulder, ankle to name just a few. Another reason to use the Ice Wrap Pro is that is uses real ice – not Gel packs. Real ice provides better cold compression therapy as it is colder, moulds to the area better and stays colder longer – meaning you can strap it on and know the icing is effective for a longer period of time. You can even move around with the Ice Wrap Pro on and benefit form continued icing as you get on with your day!
2. The Premier Combo Plus EMS/TENS Unit
After the initial injury has settled many people can be left with pain or weakened muscles which really hamper their recovery. That is why we have included the Premier Combo Plus EMS/TENS Machine. This is a clinic grade machine.
We often use the EMS (Electro Muscular stimulation) in the clinic to facilitate muscle activation of weakened muscles after a sports and suggest patients have this machine at home to speed up their recovery.

Injury recovery pack

TENS has been used for decades as a means for patients in pain to achieve pain relief. Let’s face it injuries hurt and maximizing pain relief means early return to function. The Premier Combo Plus has the best of both worlds with both currents in the same unit. It is also light weight and be either battery or AC power operated. This unit has been TGA registered and approved through All Care Plus THS ARTG275207.
The Premier Combo Plus can store up to 24 programs and if you are not sure how to use it there are 9 set programs. We supply an additional detailed instruction of what programs are best used to maxmise your recovery. You can also set more programs you or our health professional and can set your own customized ones.
3. Fisiocrem
In our physiotherapy clinic we also regularly use Fisiocrem to assist in reduction of pain and inflammation in the injured areas.
Fisiocrem is a natural massage solution for all of your body’s aches, bruises and pains! It’s unique formula of 4 natural products aide in reduction of pain and swelling in all injuries or painful body areas. We have include a 60 grm tube in this pack.

4. Rigid Strapping Tape
The final part of our ultimate Sports Injury recovery pack is rigid strapping tape – to give your injured area support while it recovers.
A rigid strapping tape is essential in controlling movement around all of the joints of the body and is used regularly in our treatment sessions.
The pack contains a 38mm x13.7mm rigid strapping tape is strong and perfect for the extra support you need

Purchase the Sports Injury Recovery Pack here