Guy S. Beresford D.O | Jane E. Hartley D.O | 01242 516048 |


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Our top 12 tips to stay injury free on the slopes from our Senior Osteopaths.

By Admin

Jan, 2016

The Alpine ski injuries rate is approximately two to three injuries per 1000 skiers each day. Skiing is a sport that demands physical effort and the more ready you are in terms of being in shape; the less taxing it is on the body.

Here are a few tips to stay injury free on the slopes from our Senior Osteopaths, Guy Beresford and Jane Hartley:

  1. Take lessons
    The better your technique, the less chance you will put undue strain on your joints.
  2. Set your bindings correctly
    Skiers who use incorrectly adjusted skis and bindings are eight times more likely to suffer injury. If you crank up the DIN setting (which controls how easily the bindings snap open) beyond what is appropriate for your weight and ability, you are asking for trouble. When hiring skis, know your weight in kilograms, and be honest about your ability.
  3. Take a rest day
    The highest risk of accident is after 3pm on the third day of your holiday. This is because muscle fatigue reaches its peak 48 hours after you start your holiday.
  4. Take the lift at the end of the day
    You will be tired, the piste may be icy and crowded, and there will probably be bare patches in the snow - a perfect recipe for a fall.
  5. Control your weight
    ..the heavier you are, the more strain you are putting on your knees.
  6. Take nutritional supplements if you suffer from osteoarthritis
    ..both glucosamine and chondroitin, which are available from chemist shops, are known to have beneficial effects for joints.
  7. Keep within your comfort zone
    Control is good, bravado is bad, and icy moguls - especially if you already have any damage to your knees - are very bad indeed. If you are skiing off-piste make sure you have all the avalanche equipment and never ski off-piste alone.
  8. Moderate alcohol at lunchtime slows your reactions and makes you more reckless. Stay hydrated and drink plenty of water.
  9. Ski off-peak
    ..the quieter the slopes the less danger there will be of your being called on to take sudden evasive action.
  10. Seek advice immediately after an injury
    Clinics in ski resorts are well versed in treating knee pain. Above all, do not ski with a swollen knee: put ice on it, and take ARNICA 30 and anti-inflammatories until the swelling subsides. Arnica’s best response is within 20 minutes of the injury, though continues to still be effective later
  11. Make sure you have the correct equipment
    Make sure you wear the right clothing and a pair of sunglasses or goggles. Snowboarders should wear wrist guards as these can reduce the risk of sustaining a wrist fracture by 50%. A helmet is advisable!
  12. Warm up and Cool Down
    It is very important that you prepare your body for a day on the slopes. Take some time at the beginning of the day to stretch and increase your heart rate so that your muscles are ready for exercise. At the end of the day it is also a good idea to do a cool down and stretch so that you will be less likely to feel stiff and sore the next day.

Cotswold Osteopaths has a number of osteopaths who have a big interest in the treatment of ski injuries (and are also very keen skiers)! We can offer advice and treatment for all types of injuries and have excellent links to consultants who can refer you for scans and can advise on where to go next.

We offer the following services;

  • Pre Season Assessment
  • Osteopathic treatment for all ski/snow board injuries
  • Post-injury rehabilitation
  • Post-surgery rehabilitation
  • Treatment to strengthen core stability
  • Access to Supervised gym based rehabilitation program

For appointments please call
01242 525 437 01242 525 437

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