The skiing season is here. Skiing is a fantastic sport and a great way to enjoy the outdoors. However, with the growing number of skiers and the always-changing styles and equipment, the technical and physical demand is continually growing as well. Having proper preparation is essential to minimize the risk of injury. Here to explain how to do just that is Beijing United Family Hospital (BJU) Orthopedic Surgeon, Dr. Ning Niu.
1. Before hitting the slopes, what preparations are necessary?
Before you hit the slopes, the first important thing you should know is your limits, such as your physical condition, your ability, and your technique. Be confident but objectively evaluate yourself. Second, you should prepare your equipment well, including proper helmet and goggles, snowsuit, and boots, etc. There is a saying that "Good skiing starts in the ski shop." So, be prepared. Ask an experienced skier or staff in the ski shop to get some suggestions on proper equipment if you find it challenging to find them yourself. You should also know the rules of the road, snow conditions, the environment, and weather conditions. These are uncontrollable risk factors of skiing or snowboarding-related injury. On the other hand, there are conntrollable risk factors, such as skiing technique and your health condition. These factors may be difficult to control, but they are manageable with thoughtful preparation. If you are not very experienced in the ski field, you can improve the technique by taking lessons, getting familiar with the terrain before your actions, and training regularly to improve fitness level. Quadriceps muscles and core muscles play an essential role in maintaining stability during skiing or snowboarding. It can help prevent injuries efficiently.![]()
2. Before participating in the sport, what warmup exercise should I do, and how long they should do it?
You should always warm up your body before skiing or any other sports, especially if you haven't done any routine training before. Preparing muscles and joints in advance helps prevent injuries, improve circulation, and make the body more flexible during cold weather.
About 10 to 20 minutes of dynamic warmup is recommended. Gentle running and jumping jacks are a perfect exercise that can warm up your body and increase your heart rate. You can also do arm circles, swinging your legs, and rotations to loosen up your shoulder and hip joints. Try doing at least ten full circles for each direction. As your legs bear a lot of strain during skiing, warming up your leg muscles is essential. Doing ten or more squats is also a classic warmup exercise. Stretching before sports is also necessary. ![]()
3. How long should I rest between skiing sessions? A static stretching program for 15 to 20 minutes is recommended after the sports. In particular, focus on your quadriceps and calf (lower leg) muscles, which can release the feeling of muscle soreness. A cold bath can speed up muscle recovery and release muscle soreness as well, but keep it less than 15 minutes before the skin gets irritated. Fatigue is one of the biggest reasons that induce injuries. If you feel tired, you should rest. Proper hydration is also essential to help your muscles recover and reduces fatigue. You can return to the slopes until you feel good again. ![]()
Dr. Niu is an Orthopedic Surgeon at Beijing United Family Hospital. She is skilled in treating sports injuries, hip and knee diseases, and spinal diseases. To schedule an appointment with her or antoher Orthopedic Surgeon at the Department of Orthopedics, Sports Medicine, and Spine Surgery, call the BJU Service Center at 4008-919191.
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