How to reduce the risk of injury in the mountains this season
Skiing and snowboarding are two of the most popular winter sports, with more than 9 million active participants in the last few years. Staying injury free while on a ski holiday can be difficult as skiing and snowboarding are demanding physical sports that require a high level of strength, endurance, and coordination.
During your ski trip you will be on the slopes for many hours a day, and whilst it may not always feel like exercise, it’s more than likely a vast difference from your normal day to day. When we break it down it’s actually six to eight hours of high intensity exercise. High intensity and repetitive exercise is considered to decrease muscle strength and induce muscle fatigue, which is associated with a higher risk of injury. A recent study stated that in recreational skiers, after just 1 day of skiing, skiers can experience a decrease of eccentric peak hamstring torque, indicating muscle fatigue.
Muscle and ligament injuries account for almost half of all ski injuries; over 47% of ski injuries are sprain and strains, due to twisting and rotational forces, the knee joint being the most common site of injury among skiers. More severe injuries such as fractures only make up approximately 18% of skiing injuries. Whilst skiing and snowboarding, you will repetitively load and twist your joints this combined with rapid contraction of muscle groups can lead to an increased risk of soft tissue injury.
So what can you do about it?
1. Warm up and activate your muscles at the start of your day
The importance of warming up can’t be stressed enough. It’s vital to find a routine that works for you and repeat it each morning. We recommend:
Foam Rolling
Myofascial foam rolling can alleviate the stiffness of the fascia and reduce inflammation by increasing the blood flow to the muscles. To reduce the risk of injury, foam rolling should be performed for 90-120 seconds while on the slopes after each ski session to achieve the flexibility benefits.
A systematic review on the effects of foam rolling on performance and recovery concluded that foam rolling may reduce muscle stiffness and increase range of movement (ROM) and should be used in combination with dynamic stretching and active warm up before skiing.
Dynamic Activation
2. Rest and recover at the end of the day
Rest and Recovery
Skiing and snowboarding involve the whole body, particularly the lower limb and core. If you are out skiing for the majority of the day, it is vital to allow time for muscle recovery. Rest allows the muscles to replenish their glycogen stores, thereby reducing muscle fatigue and preparing the muscle for the next days on the slopes.
Alleviating muscle pain and soreness through rest, allows the muscle to remove any excess lactate, thereby relieving the muscle of soreness and aches you may feel after a day skiing.
Spending hours on the slopes combined with the altitude can also cause mental fatigue, light-headedness, and nausea. Fatigue can lead to poor decision making, stress, and reduced coordination, therefore increasing the risk of injury when on the slopes. Allowing the mind to rest from exercising will help reduce the risk of injury.
Heat Therapy
Skiing and snowboarding for hours a day can cause delayed onset muscle soreness (DOMS). DOMs can occur with a start of a new activity, change in exercise, or increased duration or intensity. DOMs peaks at 72 hours post the exercise.
Heat therapy works by improving circulation and blood flow to a particular area. Increasing the temperature of the affected area can reduce the effect of DOMs and increase flexibility.
Summary
Before anything else, preparation is the key to success.
Have a great trip to the mountains this winter and remember to warm up and activate your muscles, fuel, and hydrate throughout the day, and rest and recover at the end of the day.
References
Beardsley, C., and Skarabot, J. (2015). Effects of self-myofascial release: a systematic review. J. Bodyw. Mov. Ther. 19, 747–758.
Burthscher, M. Sommersacher, R., Ruedl, G., and Nachbauer, W. (2009) Potential risk factors for knee injuries in alpine skiers. J. ASTM In. 6, 1-4.
Hendricks, S., Hill, H., Hollander, S., Lombard, W. and Parker, R., 2020. Effects of foam rolling on performance and recovery: A systematic review of the literature to guide practitioners on the use of foam rolling. Journal of Bodywork and Movement Therapies, 24(2), pp.151-174.
Petrofsky, J., Berk, L., Bains, G., Khowailed, I., Lee, H. and Laymon, M., 2017. The Efficacy of Sustained Heat Treatment on Delayed-Onset Muscle Soreness. Clinical Journal of Sport Medicine, 27(4), pp.329-337.