Monday, October 14, 2013

One, two, three--ski

A board-certified orthopedist, Stuart Styles, MD, of the Somers Orthopedic Surgery and Sports Medicine Group, suggests pre-season training before you hit the slopes--or the slopes hit you.

Equipment improvements have cut injuries in half since the 1970s, but about 144,000 ski-related injuries are still recorded each year.

A third of injuries happen to knees, the most common being a sprain of the medial collateral ligament on the inside of the knee--as a result of a slow, twisting fall.

Another third of injuries are to shoulders or arms, because skiiers use these to break falls.

About 20% are to the head, occurring when your head hits a tree or the ground (often sans helmet).

To get ready, you should work on flexibility--stretching hamstrings, quads, hip flexors, calves, glutes, and trunk muscles.

Strengthen using resistance such as sports bands or dumbbells.

Work on balance using balance board squats, physio-ball kneeling, and ski simulation machines.

Build endurance though running, walking, or hiking.

Do all this for at least six weeks before hitting the slopes.

Me, I am hitting the bar. I can hardly walk as it is.

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