Preventing injury during ski season

Preventing injury during ski season

By Susan Ward

Winter is here and for many Bruins, that means only one thing:
hit the slopes!

Snow skiing and snow boarding are favorite recreational sports
for many, but they are also two of the most dangerous.

In the United States, about 125,000 people sustain ski injuries
each year. Broken legs were at the top of the list of ski injuries,
but with the advent of quick-release ski bindings, the knee
injuries are the most common.

If you are not a regular skier, your risk of injury is
increased. Skiing is a physically demanding sport and if you are
not in shape and only ski a few times a year, you may find yourself
injured in the cabin for most of the season.

The knee, for example, is one of the most vulnerable joints in
the body, and although you cannot strengthen the joint itself, you
can strengthen the muscles around it by resistance (weight lifting)
training. Flexible and well-developed muscles trained four to eight
weeks prior to a ski trip will greatly help protect your knees in
the inevitable tumbles you will sustain.

Another problem is the altitude. There is less oxygen in
mountain air above 8,000 feet which may cause you to fatigue
easier, be short of breath, have a headache and get dehydrated.
Tired muscles put you at a greater risk for injury.

So will tight muscles. Tight or cold muscles and ligaments tear
more easily because they cannot move through their full range of
motion. Thorough stretching and warm up is an effective injury
preventive measure.

While it is true that inexperienced skiers sustain the most
injuries, skilled skiers also get hurt. Here are 10 basic ski
guidelines to help prevent accidents and injuries.

* Have your bindings adjusted before every trip by a
professional. Improper functioning of ski equipment is the number
one cause of lower extremity injuries.

* Your boots should be snug and comfortable but pressure should
not be concentrated in any one area. Be sure to select bindings
with a specific boot in mind to ensure the two are compatible.

* Match the difficulty of the slopes to your ability and ski
only in safe weather conditions.

* Never ski in deep powder alone. Ideally, three people should
ski together so that if there is an accident, one person can stay
with the injured person and the other can get help.

* Most ski injuries occur during the "last run of the day." If
you are tired, then rest and stay well hydrated. When you are no
longer having fun, it may be because you are tired, cold or
dehydrated. Listen to your body and quit for the day before you get
injured on that last run.

* Stay in shape all year long, especially if you ski only a few
times during the year. Skiing is a very demanding sport.
Conditioning four to eight weeks prior to your trip reduces your
chances of injury.

* Stay on main trails and avoid undesignated ski areas that are
not patrolled.

* Dress warmly in layers. The risk of hypothermia, a dangerously
low body temperature, might be underestimated by Southern
California residents.

* Do not ski if you cannot see, either because of the weather or
because of darkness. Low visibility increases accidents. It is more
icy at night as well.

* Do not ski if you are under the influence of drugs or alcohol.
Your risk of injury, hypothermia and attitude illness is
increased.

This list is not exhaustive. There are other safety guidelines
you should know before you ski. Ask a professional for assistance.
Read up on ski reports. And use common sense before you hit the
slopes.

If you have further questions, please contact Student Health
Service at 825-4073.

Ward is a graduate student in the School of Public Health.