IF YOUR PRACTICE SKIING, YOU ARE INTERESTED IN THIS NEW POS
In this new post, let's do a review of the most common injuries in skiing: why they occur and how to prevent.
If the technique is known and are cautious with security measures on track, skiing is a very safe sport. However, AS sport is a risk of injury WHEN we are skiing. A good physical condition and have learned the correct technique will minimize the risk of injury.
Major ski injuries
- 37% knee injuries
- 12% shoulder injuries
- 11% trunk lesions
- 11% of hip and pelvis injuries
- 7% fingers injuries
- 6% of head and face injuries
- 3% wrist injuries
- 13% other injuries
The graph below shows the type of injuries seen amongst alpine skiers.
The rate of serious knee sprains (in particular anterior cruciate ligament - ACL - sprains) initially jumped by some 240% (from the 1970's to the early 1990's), then remained static for about ten seasons with an ACL injury incidence rate in MDBI of about 2200. Since about the year 2000, the ACL injury rate has begun to decline.
What part of the body has the highest rate of injury?
Analyzing by anatomical areas, most ski injuries occur in the knee, followed by shoulder, hip and trunk. Considering that the game of hip knee will be very important, are joints to keep in mind. A good warm at the start of the ski day, will be the first method that will apply to prevent injuries.
INJURY PREVENTION OF HIP AND KNEE
The rupture or ligament sprain with meniscal injuries are usually the most common in skiing. The first means of prevention for these injuries is to have a strong lower body musculature. There is more risk of injury in people with little strength in his legs. And, as we said before, a good warm imperative, focusing on the knee area.
The correct technique when skiing is also very important because we will be able to apply force without excess to make the turns and movements.
With hip injuries happen something, usually caused by a weakness in the muscles of the area along with poor technique that forces us to do pushups and unusual twists that ultimately exceed the limits of the joints
PHYSICAL EXERCISE: PREVENTION
While undoubtedly the muscles of the knee will play a decisive role, we should not focus exclusively on it. Here, we develop a good capacity and muscle control in all the muscles surrounding the lumbar-pelvic complex.
1. The purpose of these exercises is to control the most of our lumbo-pelvic area while movement occurs in the extremities. It is noted that a hand is placed in the lumbar area to have "feedback" in real time.
2. The goal is not to rotate the trunk, but being able to maintain the position of the column while pulling the pulley with arms. The different positions of legs generate different demands on the muscles of the hip.
3. Then control exercises the muscles of the hip on the floor acquired more vertical positions that more closely resemble ski claims. The work can be done with medicine ball or unstable platform.
Medicine ball:
Medicine ball:
Unstable platform:
CONCLUSIONS
A skiing injury depends on many factors, such as age, technique we use, the quality of the snow or our physical form. It is important to learn to minimize SINCE the early days these harmful factors: learning the skiing technique correctly, be wary of the area where we skied, making a good warm and good use of sports equipment.
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