According to a recent article in USA Today, twice as many snowboarders are injured on the slopes than skiers every day*. And, the two best ways to avoid injury are getting in shape before the season starts, and following the basic safety rules once on the slopes.
Knee injuries account for 30-40% of the injuries according to Kevin Plancher, an official doctor of the US Ski and Snowboard team. Your knees act as shock absorbers during skiing. A lack of strength and flexibility in your knees increases the chance of injury significantly.
You should do stretching exercises for your quads and hamstrings, plus abdominal curls and leg lifts for at least four weeks prior to your first day on the slopes. A dozen a day of each should get you ready. Do more if you can.
Being in generally good shape helps reduce injury, but doesn’t mean you are in shape for skiing. Once on the slopes, stretch before and after skiing, and stop when you get fatigued.
According to the USA Today article, most injuries occur in the late afternoon when skiers are tired. Don’t forget to wear a helmet.And most importantly, learn how to fall. Believe it or not, being in good shape helps you prevent injuries in a fall.
Just in case you’ve forgotten the rules on how to fall—don’t fully straighten your legs, keep your knees flexed, keep your arms up and forward, and don’t try to get up until you have stopped sliding.
*3 in every 1,000 skiers and 7 in every 1,000 skiers are injured every day (USA Today).
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