Nearly all injuries in alpine skiing are classified as traumatic, or due to a fall. As mentioned earlier, under Strength & Injury Prevention, the majority of knee injuries in alpine skiing occur on the left knee. Therefore it is important to work on your ski technique to be able to turn equally well to your right and left. With the snowpack being shallower and conditions not yet epic, the early season is a great time to work on perfecting your turns. Aim to stay balanced on your skis with your hips centered and perfect your turns to both sides. A Professional Ski Instructor or coach can make all the difference, so take the time to perfect your technique by taking a lesson at one or our local ski resorts, or sign-up for coaching from a community ski team such as the Bridger Ski Foundation (BSF).
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To reduce your risk of injury it is important to make sure your bindings are properly mounted and maintained. Your ski is effectively a long lever arm and if your ski does not release properly it will put a tremendous amount of force through your knee. Therefore it is important to make sure your DIN is set properly, and to check that the release mechanism is working properly regularly. Keep in mind that due to gender differences in strength and morphology, the DIN on women’s bindings should be set at 15% below the recommended universal setting. So before you get out for your first turns of the season, check your equipment and get assistance from your local independent ski shop if necessary. (more…)
Developing and performing a proper pre-season/dry-land strengthening program can help to reduce your risk of injury and improve your performance. Alpine skiing is unique in that it places equal demands on both sides of the body, as one has to be able to turn equally well to the right and the left. Research has found that the left knee is most often injured in alpine skiing1. Therefore it is important to compare the strength of your right and left legs to get the most out of your workouts. (more…)
Winter Injury Prevention: Alpine Skiing, Nordic Skiing, & Snowboarding: Part 1
At Excel Physical Therapy, winter is often our busiest time of year; and with good reason, many of us choose to live here for our winter pursuits of skiing and snowboarding. Unfortunately these sports have a high injury rate and can lead to serous injuries resulting in the need for surgery and extensive rehabilitation. While one cannot completely prevent injuries in skiing and snowboarding, your risk can be reduced by following injury prevention guidelines. This series of blogs will focus on injuries and their prevention for alpine skiing, snowboarding, and Nordic skiing.
The following article is from the Winter 2013/2014 issue of Outside Bozeman. Click Here for the full article link: http://www.outsidebozeman.com/activities/skiing/tight-lines
Here is a snapshot from the printed issue:
“Tight Lines – Look Gook and Ski Great”
by Jason Lunden, DPT, SCS
Aside from protective gear like helmets and wrist guards, proper strength and conditioning is your number-one tool for staying healthy and safe on the slopes this winter. Here are some exercises to get you ready to shred and keep you on the mountain all season long. As an added bonus, all these exercises work your glutes, helping you build buns of steel.
Lie on your back with your heels resting on a ball. Dig your heels into the ball to contract your hamstrings, and lift our hips off the ground. Roll the ball towards you by bending your knees, while maintaining good hip and knee control. Perform 10-30 repetitions.
Tele Jumps / Jumping Lunges
Start in a lunge position with your right leg forward with your knee over your ankle, and your left leg back with your knee just off the ground. Also have your left arm forward and your right arm back. Jump up, switching your legs so you land in a lunge position, maintaining proper form. Perform for 45-90 seconds.
Stand on one leg and perform a single-leg squat, reaching forward with your uninvolved leg, keeping your foot barely off the ground, reaching toward Point A. Repeat on the opposite leg, reaching toward Point B. Do 3-4 sets on each leg. For an advanced version, do the exercise while standing on an unstable object (BOSU ball, balance disc, etc).
Stand on one leg and leap to the side onto your other leg. Absorb the landing by performing a partial squat, bending at the hips. Stick the landing and pause for 1-2 seconds before leaping to other side. Perform for 45-90 seconds.
The numbers of repetitions listed above serve as a guideline; ideally you should perform each set to fatigue, doing 3-4 sets every other day. Focus on proper form: keeping your shoulders and hips level, and your knee over your ankle while performing squatting-type exercises.
Jason Lunden is a board-certified clinical specialist in sports physical therapy at Excel Physical Therapy in Bozeman and a physical therapist for the U.S. Freeskiing and Snowboarding teams. For more information on injury prevention, check out his blog at excelptmt.com.
Here are the links to the injury prevention handouts and resources from Excel Physical Therapy’s Community Education Series Fall 2013 Seminar “Why Do Kids Get Injured? A Youth Sports Injury Seminar for Parents, Coaches and Athletes Ages 18 & Under”
For additional information, please contact Jason Lunden, DPT, SCS at 406.556.0562 or by email: jason “at” excelptmt.com
Youth Sports Handouts:
Youth Sports Web Resources:
“Alpine Skiing & Snowboarding Injury Prevention “
Presented by Jason Lunden, DPT, Sports Clinical Specialist
Wednesday, December 5, 2012
Bozeman Public Library Community Room
Community Education Series – free and open to the public
What You Will Learn:
- How to recognize common alpine skiing & snowboarding injuries.
- Ways to prevent injuries in skiing & snowboarding.
- Learn the best exercises for injury prevention.
- How to manage an injury after it happens.
- Q&A with the Physical Therapist after the talk.
Jason Lunden, DPT, Board Certified Specialist in Sports Physical Therapy, specializes in the rehabilitation and prevention of sports-related injuries, with a particular interest in the biomechanics of sporting activities – running, cycling, skiing, snowboarding and overhead athletics. He has published on the topic of shoulder biomechanics and the rehabilitation of knee injuries and has a strong commitment to educating others. He is a frequent, well-received local and national presenter on the topics of sports rehabilitation and injury prevention. Jason also serves as a physical therapist for the US Snowboarding and US Freeskiing teams.
Jason received his Doctor of Physical Therapy degree from the University of Minnesota, where he was the recipient of the Gary L. Soderberg DPT Visionary Award, the Mary A. McEvoy Award for Public Engagement and Leadership, the MN APTA Outstanding Physical Therapy Student Award, and the President’s Student Leadership and Service Award. Receiving a Masters of Arts in Cell and Molecular Biology from St. Cloud State University and a Bachelors of Arts from St. Olaf College, Jason is a former faculty member of the Fairview Sports Physical Therapy Residency Program. He also received specialized training through the Minnesota Sports Medicine Sports Physical Therapy Residency and received his board certification as a Sports Physical Therapy Clinical Specialist through the American Physical Therapy Association. Jason is also a Clinical BikeFit Pro Fitter. As an avid snowboarder, cyclist, runner and Nordic skier, he enjoys spending his time outdoors with his family.
Click the link below to access the Moonlight Ski Patrol Presentation Handout for 2012. Thank you Moonlight Ski Patrol for having us!
Jason Lunden, sports physical therapist with Excel Physical Therapy, worked as a physical therapist for the US Freeskiing and US Snowboarding Slopestyle Teams for the Mammoth Mountain Grand Prix earlier this month. He provided daily medical management of the teams throughout the competition, including acute care, physical therapy, and on-the-hill injury assessment/management. Jason was a part of the sports medicine team, working with team physicians, ski patrol, athletes, coaches, and ATCs to ensure continuity of medical care.
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