The North Wales Spine Clinic is warning people to take extra care this ski season, especially if they are unfit or do not regularly hit the slopes. According to The North Wales Spine Clinic, skiers are most likely to injure themselves after 3pm on the third day of a skiing holiday[1]. This is due to the fact that after a few days of skiing using unaccustomed muscles, skiers become confident but are physically tired, and their capability isn’t necessarily matched to their confidence.

According to Advanced Fitness Trainer at The North Wales Spine Clinic ‘It is often assumed that a ski injury is most likely to happen on the first day, However, there is a much higher risk of hurting yourself a few days into skiing as muscle fatigue actually reaches its peak 48 hours after you start your holiday. Falls, knee ligament sprains and damage to upper limbs are all common injuries that can be caused or exacerbated by tired muscles.’

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Take Care this Winter

Fortunately, there are a number of things that can be done to lessen the chance of injury.

‘Obviously, it is recommended that you increase your fitness before you go on holiday, especially if you have a sedentary job or lifestyle,’ says the Advanced Fitness Trainer at The North Wales Spine Clinic. ‘Exercising through squats, sit-ups and cycling is a good way to shape up the right muscles. Once you’re on the slopes, it is important to warm up before you start anything strenuous. Start off gently, rather than heading straight for the black runs and round the day off with a stretch. Also, be careful not to overexert yourself, as it will ruin the whole experience. Moderate the length of skiing time and listen to your body. Pain is a warning sign, don’t ignore it.’

‘Prevention is always better than cure,’ adds our Advanced Fitness Trainer. ‘Just one joint or muscle out of line can be a disaster when travelling down a slope on two skis. If you take a few simple precautions before your winter break, you will stay safe and reduce the risk of accident and injury, enabling you to enjoy the remainder of the ski season.

[1] Skiing Trauma and Safety: tenth volume. ‘Relationship Between Time Course of Ruffier Index and Stress-Dependent Heart Rate During Eight Days of Skiing/Snowboarding’ Peter Hoffman and Bernhard Stockinger. Click Here for Link