The ski season is well on the way, and to enjoy it to the fullest, it's essential to prepare properly and prevent avoidable accidents. Skiing today encompasses a wide range of disciplines, from classic downhill skiing to ski mountaineering, carving, telemark, snowboarding, cross-country skiing and more.
To hit the slopes in top shape, it’s recommended to work on muscle strengthening - both with bodyweight exercises and gym equipment - flexibility through stretching, and proprioceptive training to improve balance and coordination.
A critical first step is undergoing a postural assessment with an expert. This can help identify and address issues such as improper foot alignment, leg length discrepancies (true or functional), eye convergence problems, bite misalignments, or other postural imbalances. Correcting these can significantly enhance comfort and performance on the slopes.
Choosing the right boots and skis is equally important. Additionally, wearing a helmet is vital, as head injuries are unfortunately common in skiing. If advised by a rehabilitation physician, engaging in a preventive physiotherapy program can make a significant difference. This might include core stabilisation exercises, active-assisted movements, and muscle relaxation techniques to release tension and enhance body ergonomics, providing better support.
Skiing, especially on rough terrain, icy patches, or fresh snow, places increased demands on the body. Poor ergonomics, often rooted in sedentary lifestyles, can lead to unusual aches and pains. Prevention is key, but skiing, like many sports, carries a risk of injuries ranging from minor to serious. Common issues include bruises, muscle strains (particularly in the legs: abductors, hamstrings, quadriceps), general soreness, tendinopathies in the elbow and shoulder, shoulder and knee dislocations, ligament tears (especially to the anterior cruciate ligament), fractures, and head injuries.
The Perfect Fit: PHIT Orthotics
Even with top-notch gear, your ski boots are only as good as the support they provide. Enter PHIT Orthotics - custom-designed insoles that cater to your unique foot shape and biomechanics. These orthotics provide:
Enhanced Stability: By aligning your feet and ankles, PHIT Orthotics improve your balance on uneven terrain.
Shock Absorption: Minimise the impact on your joints during sharp turns and bumpy rides.
Injury Prevention: Proper foot support reduces strain on your knees, hips, and lower back, common pain points for skiers.
When surgical intervention or immediate immobilisation isn't required, prompt treatment is essential. Physiotherapists emphasize the importance of addressing symptoms early with specialist-recommended treatments to alleviate pain quickly. These may include Tecar therapy, ultrasound, laser therapy, and shockwave therapy, along with manual techniques.
For joint and ligament pain, physiotherapy combined with customised orthotics can provide crucial support, promoting better alignment and movement efficiency. Collaboration between the physiotherapist and other specialists ensures an effective recovery plan tailored to the individual’s needs, enhancing motor performance and reducing the risk of future injuries.
To optimise your energy and resilience as the ski season begins, consider a high-quality protein supplement with essential amino acids and B vitamins. A teaspoon of bee pollen at breakfast is also an excellent natural option, rich in vitamins, minerals and proteins. It serves as an energiser, revitaliser and immune booster, supporting overall wellness and stamina during demanding physical activity.
With proper preparation and professional guidance, you can make this ski season both safe and enjoyable.
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