seattle hill physical therapy: How to enjoy injury-free skiing all season long

Wednesday, November 19, 2014

How to enjoy injury-free skiing all season long


Proper conditioning and technique can keep you injury-free all season long. (photo courtesy of Graphicshunt.com)

The weather service is predicting a better than average snowfall with the El Nina weather pattern, and skiers are eager to hit the slopes. Nothing is worse, however, than having your season cut short by injury. To avoid twisted knees and other pains, Rick Jusko, PT, owner/director of Seattle Hill Physical Therapy, says preseason conditioning (see accompanying articles, right) and following some common sense techniques can help you enjoy injury-free skiing well into April.

Jusko directs all patient skiers to the website of Vermont Safety Research (VSR), the research arm of Vermont Ski Safety. “They have great tips to help skiers prevent a skiing-related ACL (anterior cruciate ligament) injury. An ACL injury is a tear in one of the knee ligaments that joins the upper and lower leg bones. The reason it’s so important is that it is the ligament that keeps the knee stable.
Jusko says a classic set-up for an ACL injury occurs when the feet are pointing one direction and the body is twisted in another. Vermont Safety Research defines six elements that are dangerous to skiers:
● Uphill arm back
● Skier off balance to the rear
● Hips below the knees
● Uphill ski unweighted
● Weight on the inside edge of the downhill ski tail.
● Upper body generally facing the downhill ski

These six elements are a “perfect storm” for an ACL injury. Once you find yourself already at risk there are measures you can take to prevent the injury. Keep your arms forward, your feet together and your hands over the skis. To read more about how to prevent an ACL injury go to http://www.vermontskisafety.com/

© 2010 eClinic Solutions

Get ski-ready now to avoid injuries

Maybe it’s been a few years since you hit the slopes and you’ve decided to dust off your skis. Wait! Preparing for ski season properly will almost certainly prevent problems. Have Rick evaluate your joint integrity. Any lingering pain along a joint line or the front of the knee can signal trouble. “Pain inhibits strength,” says Rick Jusko, PT, owner/director of Seattle Hill Physical Therapy. "Weakness causes most injuries."

In addition to screening joints Rick will give you the strength activities that mimic slope demands. While doing squats is an activity most of us know to strengthen thighs it’s also very important to do exercises that prepare for the hopping, turning and side-to-side motion of skiing.

“One of the most overlooked components of skiing is the lumbar flexibility and strength, keeping the chest perpendicular to the fall line requires tremendous low back and hip flexibility and strength,” he says. “Skiers are flying down the hills at 40 miles per hour. Skiers need dynamic balance training.”

© 2010 eClinic Solutions

Tips to prevent snowboard injuries

Snowboarding is one of the 10 sport and recreational activities causing children injuries severe enough to merit emergency medical attention, according to the American College of Emergency Physicians (ACEP).

"Ski injury experts agree that snowboarding carries a slightly higher risk of injury than traditional downhill skiing," said Dr. Bruce Bonanno, an emergency physician and member of the ACEP. "Research indicates that a snowboarder is likely to injure some area of the body every 250 days they spend snowboarding."

Try these tips from ACEP to prevent common snowboarding injuries:

Wrist Fractures and/or Sprains: Falls are the most common cause of wrist fractures and sprains. These injuries are caused when snowboarders lose their balance or catch an edge and attempt to break the fall with their hands.
Tip: Wear wrist guards.

Ankle Sprains and Fractures: Both ankle sprains and ankle fractures are more common in snowboarders than in skiers, mainly due to equipment differences.
Tip: Hard-shell, rather than soft-shell boots, may be more likely to protect against ankle sprains.

Spinal Cord Injuries: Snowboarding is considered an "extreme sport" and enthusiasts often push the limits of their ability doing tricks on half pipes and jumps. Although still relatively rare, the incidence of serious spinal injuries is on the increase.
Tip: Wear a helmet and take lessons from a qualified instructor. Avoid attempting stunts without proper instruction, practice and protection.

Head Injuries: While head injuries account for only a small number of total injuries among skiers and snowboarders, they are the number one cause of death and serious injury for people engaged in these sports.

As a former ski bum at Alta, Utah and now a Board Certified Orthopedic Clinical Specialist and knowledgeable and experienced Physical Therapist, Rick Jusko can help you get ready for the winter recreation that lies ahead this season.

© 2010 eClinic Solutions

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Wednesday, November 19, 2014

How to enjoy injury-free skiing all season long