NEW YORK, and GREENWICH, Conn., Nov.
20, 2018 /PRNewswire-PRWeb/ -- The 2018-19 ski and
snowboarding season is just around the corner. According to
orthopaedic surgeon, sports medicine specialist and USSA Ski Team
Doctor Dr. Kevin Plancher, "you
can't start your pre-season conditioning soon enough for strength
building and injury prevention."
It's a known fact that skiing and snowboarding are high-risk
injury sports. According to the U.S. Consumer Product Safety
Commission, more than 114,000 skiing-related injuries were treated
nationwide in 2014, along with another 79,000 injuries involved
with snowboarding. Fortunately, Dr. Plancher, a US Ski and
Snowboard Team Physician, is here in Manhattan and Greenwich, Connecticut.
"Snow sports involve use of several key muscle groups including
the quadriceps; hamstrings and glutes; inner and outer thighs; the
calves and the arms," notes Dr. Plancher, a US Ski and Snowboard
Team Physician and founder of Plancher Orthopedics & Sports
Medicine with offices in NYC and Greenwich, CT.
"There are just too many muscle groups essential for skiing to
get out on the slopes without a thought to pre-conditioning," Dr.
Plancher says. "Skiing and snowboarding are high-intensity sports
that require at least some preparation to perform successfully and
injury free."
Typical and common ski and snowboarding injuries
Dr. Plancher provides an overview of the most prevalent injuries
related to skiing and snowboarding.
- Fractures: Hard falls or collisions with another person or tree
or other structure can lead to fractures of the wrists, arms or
legs. Try to learn how to be aware of your surroundings.
- Injury to the Shoulder: It is typical for skiers to break their
fall by extending their arms. As a result, shoulder injuries such
as sprains and dislocations can occur. Dr. Plancher advises to tuck
your hands and arms inward to avoid the shoulder dislocation.
- Injury to the Knee: Twists, turns and bends on the on the
slopes are hard on the knees, particularly ACL (anterior cruciate
ligament) and MCL (medial collateral ligament). Dr. Plancher
advises to slow your speed and keep your weight forward.
- Skier's thumb: This condition occurs when a skier falls on an
outstretched hand while grasping a ski pole. The pole grabs into
the snow and jams into the inside of the thumb, causing the thumb
to overextend. Fall, if you can, with a closed fist.
- Snowboarder's ankle: A high-energy ankle sprain or fracture,
this condition triggers high, constant ankle pain. Dr. Plancher
advises to keep weight forward and check that your boots are well
fitted. Buy new boots every few years.
- Head or spine injuries: Injury to the head or spine can be
particularly serious and life threatening. Concussions and other
head trauma can occur from falls or collisions, as can vertebral
fractures in the spine. Luckily, head and spinal injuries from
skiing or snowboarding are far less common compared to other
injuries, but they can be more devastating, so safety is critical.
Dr. Plancher advises to slow your speed, watch your surroundings
and ski within your limits. Quit early in the day!
Tips for smart conditioning now for an injury free season
Conditioning should ideally should be performed several times per
week all year. However, it's never too late to start, adds Dr.
Plancher. Training should be aimed at overall body conditioning and
also focus on important muscles groups involved in skiing and
snowboarding. Dr. Plancher offers the following regimen for ski and
boarding conditioning.
- Cardio for General Fitness: Cardio is important in mountain
sports, so jogging, climbing stairs or cycling regularly to
maximize fitness and keep muscles limber.
- Lunges: 3 sets of 12 to 15 reps while holding light dumbbells
per workout, never doing a deep lunge.
- Squats: 3 sets of 12 to 15 reps 3 times per workout done
safely, never doing a deep squat.
- Kettle Bell Sumo squats: 4 sets of 10 to 16 reps per workout
done appropriately, never doing a deep squat.
- Leg press: 3 sets of 12 to 15 reps per workout, alternating
between seated and standing leg presses on different days, never
locking in or out.
- Box jumps: 3 sets of 12 to 15 reps per workout, with the box
slightly taller than the top of your kneecaps. Jump up using both
feet and land on two feet. Be cautious to avoid meniscal injuries.
Dr. Plancher advises to avoid this exercise if over 30 years old
unless in a day of competition.
Click here
http://plancherortho.com/sports-injury-tips/preventing-skiing-and-snowboarding-injuries.pdf
for additional tips on preventing skiing and snowboarding
injuries.
Dr. Plancher advises that another key to ski and snowboarding
injury-prevention is making sure that your equipment fits you
correctly and is in line with your abilities. For example, he
points to the importance of properly fitted helmets and wrist
guards. Additionally, he advises to stay on the ski runs that best
fit your abilities. Don't go off piste without a guide or
instructor. Lastly, Dr. Plancher advises taking ski or snowboarding
lessons for beginners and even for more advanced skiers or
snowboarders, Ski instructors regularly teach students how to fall
correctly and safely, reducing injury risks and only improving your
skills.
Kevin D. Plancher, MD, MPH, is a board-certified orthopaedic
surgeon and founder of Plancher Orthopaedics & Sports Medicine.
He is a clinical professor of orthopaedics at the Albert Einstein
College of Medicine in New York.
Since 2001, he has been listed annually in the Castle Connolly
directory as a "top doctor" in his field.
Plancher Orthopaedics & Sports Medicine is a comprehensive
orthopaedics and sports medicine practice with offices in
New York City and Greenwich, CT.
http://www.plancherortho.com
SOURCE Plancher Orthopaedics & Sports Medicine