Skiing vacations are often accompanied by ski injuries. I’ll tell you the best way to avoid ski injuries here!
1. a workout focussing on strengthening the gluteal, thigh and core muscles, e.g:
- Squat Stays
- Squat Side Walks
- one-legged half squats
- One-legged lunges forwards
- Side Step Jumps
- Medicine ball throws over the head to the back
- Backflips in prone position
- Plank exercises on the stomach and on the side
Why?
Underestimating this physical preparation leads to faster muscle fatigue and the resulting possible inability to cope adequately with a critical situation on the piste.
2. protective equipment
Protecting your head with a ski helmet is of course the highest priority. Spinal injuries are usually caused by sudden excessive leaning forward.
ATTENTION – Commercially available spinal protectors are generally not effective against this injury mechanism! It is necessary to search the market for a protector that ensures the strengthening of the spine according to the three-point principle.
3. high-quality and well-fitted ski bindings
When a ski becomes uncontrollable, this is a critical moment when both the joints (ligaments) and the bones of the lower limbs are at great risk. The moment the binding comes loose and the boot loses its grip on the ski, there is usually no injury.
4. the prevention of physical exhaustion
- Regular rest periods
- Supply of energy, minerals and fluids
5. good self-assessment
Stick to the principles of movement on the ski slope, do not overestimate your own strength and experience and do not underestimate the weather conditions on the mountain.
