CETTE SECTION EST EN COURS DE TRADUCTION, REVENEZ PROCHAINEMENT SUR LE SITE!
By Dr. J. Halbrecht, MD, Othopaedic Surgeon, San Francisco, USA
Preventing Ski Injury
Conditioning: Maybe you think you are in good shape. You jog once in a while or swim 3 times a week. This does not mean you are in shape for skiing. Skiing requires strength of the quadriceps, gluteal muscles and low back. Because of the high altitude, above average aerobic conditioning is necessary. How can you achieve these goals and improve your season?
Muscle Training: If you have access to a health club, an exercise bicycle or stairmaster are the two best pieces of equipment you can use. Both of these work the quadriceps and hip musculature as well as provide aerobic training. Of course outdoor bicycle riding is equally effective, and running stairs in a stadium or high-rise is another option. Step aerobic classes provide similar beneflts, and can be done with ankle weights to further improve the workout.
If you are on a long ski trip or far from any exercise equipment, a number of simple exercises will help build your ski muscles. The phantom chair exercise has you assume a seated posture without a chair beneath you. Wall sitting is another version of this exercise where you lean against a wall and slide down to a seated position. Maintain these positions for as long as you can. Two to five minutes should be your goal.
A Sport Cord is an elastic device which is easily transportable in any overnight bag and provides a means of resistance to perform strengthening exercises without weights, sort of a health club in a bag. Many of the US Pro Skiers use this device. For quadriceps strengthening, simply stand on the center of the cord, hold the ends in your hands and do short arc squats. For more advanced exercise, do a single leg squat. Many other muscle groups can be worked out as well.
Stretching is extremely important in the prevention of injury, particularly in the cold. The best way to loosen up and prevent a disabling back, neck or hamstring injury is to do 10 minutes of aerobic activity prior to skiing and to stretch for at least five minutes. If you are at a ski resort, try running the stairs or hallway for a few minutes to warm up.
Equipment: Bindings have improved dramatically over the past 6-7 years and are the most important piece of equipment for the prevention of injury. If you have bindings older than this you might want to consider upgrading your equipment. In any case, make sure to have your equipment checked at the beginning of every ski season by a qualified ski shop.
Knee Injuries: If you have problems with your knee, use of a knee brace and a specialized exercise program may help reduce your chances of further injury. If you injure yourself on the slopes, don't continue skiing without seeking medical attention. A bad problem can easily be made worse!