Sunday 25 September 2016

How to prevent ski injuries

Published 09/02/2016 | 02:30

Chronic knee pain should be dealt with.
Chronic knee pain should be dealt with.

More Irish people are taking to the ski slopes - but too often return home with an injury.

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Aidan Woods, head physiotherapist with the Olympic Council of Ireland says the most common injuries in skiing are fractures, followed by bruises and sprains. Good prevention tips include:

• Deal with chronic injuries now; especially chronic knee pain

• Always make sure that you are pain-free when exercising or working to improve your fitness

• Simple gluteal and quadriceps exercises can keep those twinges at bay while on the slopes

• To maximise your time on the slopes, start working on your endurance and fitness. This can include jogging, cycling, hiking or any activities involving the large leg muscles

• 30 minutes of moderate intensity exercise on most days of the week is recommended. You can increase the intensity and duration as you get fitter

• A complete training programme for the ski season would include aerobic and anaerobic training, core stability exercises, balance activities, flexibility and weight training. A chartered physiotherapist will be able to advise you on all these components of training

• The benefits of starting such a programme go far beyond the slopes as the general benefits of being fit will improve your overall health status. See iscp.ie for more information.

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