Are you heading to the mountains this Winter for a spot of skiing or snowboarding? Take a look at my advice for reducing the possibility of an injury on your trip!
I love the mountains. They are one of my favourite places to be. I find them magnificent, humbling, inspiring, peaceful and reflective. They are also a place where plenty of injuries occur! I have seen many a foam boot as result of being on the slopes over the Winter months. Some injuries are just bad luck but others can be avoided by taking a bit of extra care to prepare before heading out for a day of skiing, snowboarding or trekking.
This advice won't guarantee you will avoid injury on your trip, but it will help to reduce the possibility!
Tip #1 - Make sure your ski bindings are correctly fitted
Firstly, when hiring your gear, it is really important to give accurate information on your age, ability, weight and height as this information is crucial in calculating the right settings for your ski bindings. Most leg and knee injuries occur due to incorrectly adjusted ski bindings. If they are too tight and you fall, your skis will not detach, which can result in serious injuries. If your bindings are too loose your skis may fall off, which can also cause injury.
Make sure your boots are comfortable and fit well. Don’t be tempted to do them up too tight as you may find your feet lose sensation. This can be exacerbated by the cold, which is a bit of a hazard for skiing if you can’t feel your feet!
Tip #2 - Avoid collisions
It sounds simple, but try to avoid collisions. It is tempting to go at a faster pace than you are comfortable with but it is dangerous, not only for you but for the other skiers around you. Moderate your speed according to visibility and the quality of the snow.
Always adhere to the FIS codes of conduct and make sure you remain in control. Being aware of your surroundings is important to avoid collisions with other skiers, therefore, always look up before setting off.
Wear a helmet. Not only will it protect you if you fall but it will also protect you from ski poles, skis and banging your head on the ever-so elegant disembarkation from the ski lift!
Tip #3 - Avoid dehydration and energy crashes
Although you are exercising in the cold, skiing is a strenuous activity and it is important to remain hydrated and not overdo it if you are feeling exhausted. Pop a few easy to eat energy snacks in your pockets to eat on the way up the mountain and if skiing to another resort, make sure you know the way and check the time the lifts close for your return journey.
Tip #4 - Frostbite and sunburn
Unnaturally white patches of skin on faces and hands can be early signs of frostbite. Avoid this potentiality by taking breaks to warm the skin. Body heat and massage can also help. Never put frostbitten hands or feet in hot water or on radiators.
Although you are surrounded by snow, this can exaggerate the effects of the sun and it is possible to burn quickly even on a cloudy day. Use a high factor suncream on all exposed areas and use good quality goggles or sunglasses. Use lip balm that contains a sunfactor. If you or someone you know becomes sunburnt, run the area under tepid water and apply Aloe Vera.
Tip #5 - Be aware of the weather!
Up in the mountains the weather can change very quickly, therefore, dress for all possibilities. Weather warnings are usually posted at ski lifts, but be prepared for all eventualities. Layers are best and try to choose either all wool or all synthetic. Mixing the fabrics won’t be as effective as the fibres work collectively in different ways. Good socks and gloves are essential.
Lastly, be aware of ice. It's no original news that ice is slippery! Falling on ice or turning on black ice can lead to accidents. If at all possible, avoid turning on ice and look for the powdered snow that is usually beyond it as this will be easier to turn on.
Lastly, enjoy the views, the fun, the exhilaration and time away from your usual environment!
We cannot prepare for all eventualities in regards to injuries on the slopes. If you do find yourself in pain, make sure you seek appropriate advice from a qualified health professional. On your return, seek me out if you're in the Oxfordshire area, otherwise another osteopath locally to you. We can help with your recovery if needed. Have fun!
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