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Injury Prevention

Playing sports or engaging in any physical activity involves a certain amount of risk. The more physically challenging the game, sport or activity, the higher the risk of injuries. At Sports Med Utah, we think preventing an injury is better than having to recover from one. That’s why we recommend that you take advantage of injury prevention educational services.

Sports Injury Prevention Tips

We have outlined a few helpful tips to help you reduce your risk of incurring sports-related injuries.

Ski and Snowboard Injury Prevention

Preparation and prevention tips for ski season. Skiing requires muscles and muscle groups that are used very little the rest of the year. If you don’t prepare, your risk for injury increases.

When do most ski and snowboarding injuries occur? What injuries are most common?

  • Toward the end of the day as people become fatigued and as light and the conditions have deteriorated
  • Knee injuries are more common in skiers
  • Upper extremity (wrist, collarbone) are more common in snowboarders

Is skiing dangerous or safe? It’s both.

  • Skiing is dangerous – over 140,000 skiing injuries every year
  • Skiing is safe – incidence (likelihood of a skier getting an injury) less than 3 per 1000 skier days

When should people start their physical preparations for ski season, especially if they are not a regular exerciser? Is it too late?

  • You don’t want to ski yourself into shape
  • The sooner you begin a conditioning program, the better off you’ll be
  • Get on a winter sport fitness program right now
  • Build a base of conditioning, but you need to train the right way to have the highest probability of avoiding injury

What types of exercise should people be doing to prepare for the season? Similarly, what can our viewers do in their preparations from an exercise standpoint to prevent injury?

Skiing requires muscles and muscle groups that are used very little the rest of the year. If you don’t prepare, your risk for injury increases.

Dryland training with a ski conditioning focus. The main areas are:

  • Quadriceps
  • Hamstrings
  • Gluteus Muscle Group
  • Core / Abdominal / Back-paraspinal

Training exercises with a focus on plyometric training vs. strength and balance-building exercises:

  • Explosive power – plyometrics
  • Endurance
  • Flexibility
  • Core / Abdominal / Back-paraspinal

What is the most common way people injury their ACL skiing?

Phantom Foot – Accounts for a large number of ACL ruptures.

What are a few techniques I can use to prevent injury when I’m actually physically on the mountain? Learn to recognize fatigue and use proper fall techniques.

  • Weight forward
  • Hands forward
  • Hips and knees bent – ‘Athletic position’
  • Fall ‘up the mountain’
  • **Think about throwing your hands forward and up the mountain**

Free Injury Evaluations

Our experienced medical staff is available to provide free sports injury evaluations any time you are injured.

Contact one of our Physical Therapists, today!