subject: Some Tips On Preventing Ski And Snowboarding Injuries This Winter [print this page] As winter approaches and you prepare for ski and snowboarding season, get your knees and legs in shape to prevent injury. Youll enjoy the season all the more if you remain injury free.
You may want to start or continue a fitness program that strengthens your knees. Knee injuries are common among skiers and snowboarders because your knees and ankles are pretty much locked in place in your skis and board and, as your body twists and turns on the way down the hill - or if you should fall and your board/skis dont release your feet -- the pressure on your knees can be intense, resulting in injury.
What kind of injury? A minor injury is known as menisucus tear, where the cartilage in your knee is torn. Your knee will swell and the ultimate result could be a locked knee, where you are unable to fully extend the knee.
But you also could receive an ACL tear, where the anterior cruciate ligament (the largest in your knee) or even a complete dislocation of your knee. Either one is exceptionally painful.
A skiing fitness regimen for knees should include leg presses (for your upper quadriceps), leg extensions (for your lower quadriceps), leg curls (for your hamstrings), calf presses and, if possible exercises (or a machine) that works the inside and outside of your thigh muscles.
Be sure to also get your bindings checked so that they will release quickly should you fall.
As you ski, keep your knees flexed. If you find yourself falling, dont straighten them -- a straight leg hitting the ground puts more force on your knee than a bent leg.
Try not to stop your fall; flow with it. Fall forward; try to keep your arms up and facing forward. Falling backwards actually places an abnormal force across your ACL.
As your skiing, dont jump unless youve been trained and have practiced at much slower speeds. You must be certain you will know exactly where you will land. Youll also need to be sure you are going to land on both skis (if youre skiing) at the same time.
Finally, always, always, always, keep your knees flexed.
You may want to consider wearing a knee brace to help keep you knee stable. Visit your local podiatrist; he or she will help you determine if a knee brace is advisable. Your podiatrist also can help fashion a knee/leg strengthening exercise regimen for you.
