You’ve compared the various resorts’ vital statistics, après ski options and historical snowfall data, and you’re ready to hit the slopes for some serious snow skiing! In this first of two articles, orthopaedic surgeon and ski-tragic DR DERRICK OH gives advice on how to prevent a skiing injury.
Wise skiers pre-book dinner reservations for their entire trip. But from a health perspective, are there any tips on how to prevent a skiing injury?
While there’s no magic pill to solve the dilemma of how to prevent a skiing injury, start by remembering that the holiday will be spent at a much higher altitude than what you’re used to. This reduces oxygen availability and makes even the simplest activities more difficult. You’re sure to be shifting luggage and ski equipment, trudging through snow, and chasing after feral children. Working on your cardio now will make it easier to adjust when you’re there – and translate into staying out on the slopes for longer!
What exercises can someone do to help prepare for snow skiing?
Nothing will get a bigger workout on a skiing holiday than your thighs and glutes (except for maybe your wallet). Sliding downhill on a slippery surface sounds as easy as falling down, except for the falling down bit. It’s like holding a half-squat position while moving downhill at speed. Every bump and turn will be transmitted through the skis into your body. When you tense up because of the cold and/or anxiety, your muscles will clench and spasm even more, making it more tiring. As the lactic acid levels build, your muscles will feel sore and sluggish. Bad decisions and falls quickly follow.
The following exercises will help you with the turns and stopping on the slopes, plus make you look good in front of the kids/girlfriend/frenemy.
#1 Strengthen those quads
Squats are probably the single best exercise to prepare for skiing. No equipment is required, just a little space and time. Technique, however, is critical. Performing a squat badly and repeating it over time can damage your knees, especially the patella cartilage and possibly the meniscus too.
A proper squat feels more like a sitting down manoeuvre rather than kneeling down. From the side view, your kneecaps should not go beyond the plane in front of your toes. Keep your feet shoulder width apart and facing forwards or slightly outwards to help with patella tracking. Concentrate on form and then slowly increase the depth of your squat. As the reps and sets build up, consider adding weights for a harder workout.
#2 Limber up those hips
Reverse lunges will work your hip abductors and are more dynamic than a squat. Core activation is necessary to maintain a stable pelvis. This will help with the adjustments necessary while skiing. The reverse lunge is preferable to the forward lunge because it reduces the risk of patella cartilage damage. And remember – keep your front kneecap behind your toes!
Should ski-goers get lessons?
While you can learn almost anything on YouTube, do consider getting some face-to-face lessons. Even a refresher may be useful if you haven’t skied in a while – it helps build confidence and rhythm, and it may be what you need to get over your fear of moguls. At the very least, it provides local knowledge to the best powder stashes on the mountain and which slope-side restaurant serves the best ramen. Good technique will also reduce the risks of accidents and injury. Just remember to watch out for those pesky snowboarders!
About the doctor
Dr Oh is a consultant orthopaedic surgeon with over 20 years’ experience, sub-specialising in orthopaedic surgery and sports medicine. His areas of interest are in sports reconstruction and cartilage regeneration for the shoulder and knee. He practices mainly at Gleneagles Hospital.
Island Orthopaedics
6474 5488 | WhatsApp 8764 6107
iocgmc02@healthwaymedical.com
iog.com.sg
Now you’re all set for snow skiing sans skiing injury, why not check out more great articles on our Travel section?
This article first appeared in the December 2024 edition of Expat Living. You can purchase the latest issue or subscribe, so you never miss a copy!
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