Take a lesson in ski safety
With summer gone and the weather turning cold, you might be excited about ski season. But whether you're a black diamond veteran or a bunny slope beginner, you can reduce your risk for injury by taking the time to prepare your body before hitting the slopes.
"People tend to get hurt when they jump into rigorous sports before their muscles are ready," says Jason Ford, fitness specialist at Virtua Health's William G. Rohrer Center for HealthFitness. Ford suggests a full-body workout several times a week focusing on strength, stamina, flexibility and balance. Exercise also should focus on the muscles you'll use when skiing — like your lower body and core muscles such as the abdominals, back and muscles around the hips.
"Skiing difficult trails or moguls involves many rotational movements — meaning the upper body and lower body rotate in opposite directions at the same time," says Virtua Health physical therapist Paul Kasper. "Because this places greater stress on specific muscle groups, it's important to train in a way that simulates these movements to improve the skier's performance."
Besides exercise, skiers can reduce injuries by knowing how to fall. "When falling, keep legs bent and don't put your hands out," notes Kasper. "Make sure you're stopped before getting up, and only jump if you know where and how to land."
Virtua Health physical therapist, David Schuld has seen numerous ski injuries. "Make sure you use ski equipment that fits properly, and use skis with front and back release bindings. Also be sure skis are adjusted to your weight and ability. If you do get hurt, seek medical help immediately," advises Schuld.
If you would like information on an upcoming fitness or injury prevention event, or to speak with a Virtua fitness specialist, physical therapist or physician, call 1-888-Virtua-3.