Staying Safe This Ski Season
Winter has officially arrived, even bringing with it a few small sightings of snow. And while many view this as time to curl up with a good book, some hot chocolate, and stay protected from the outside elements, others take a more extreme approach. Skiing and snowboarding are two great winter activities that provide participants with a fun work out, surrounded by beautiful scenery. With Beijing preparing for the upcoming winter Olympics in 2022, a new plethora of top-class resorts and slopes are calling. Mix in the opening of the new high-speed rail and you could be dressed and on the first lift within an hour of leaving the city. Winter sports like skiing and snowboarding are both fun and exhilarating, but often require a great deal of practice. Whether you’re strapping on boots for the first time or are a seasoned pro, skiing and snowboarding can run the risk of potential injuries if not properly prepared. We offer a list of tips to keep you healthy so you can enjoy the slopes safely this winter.
While head or spinal cord injuries are the more severe outcomes if you get injured, wearing a helmet can make a huge difference, no matter what age or skill level. Experts say that protective helmets lower the risk of head and neck injuries by more than 40%! Joint and orthopedic injuries can also be common with these winter activities. Other typical skiing and snowboarding injuries include ACL tears, shoulder dislocations, sprains, strains, and hand or ankle fractures. Wear properly fitting equipment that is not too loose or tight, and make sure your helmet is secure. Also, double check your binding settings, as they can help prevent injuries to your ankles and lower legs. Dress in warm, breathable layers of clothing and don’t forget sunscreen!
More importantly, never ski alone. Let someone know when you are going skiing and if you are leaving the mountain and returning.
An ounce of prevention...
Did you know that most injuries happen later in the afternoon when your legs get tired and fatigue starts to set in? Recognize when your body starts to slow and take plenty of breaks, especially to keep hydrated and fueled. You can even drink water in the days leading up to your ski trip to help prepare your body for your day on the slopes.
Skiing and snowboarding rely heavily on your thighs and core. If you are a bit out of shape, or haven’t skied in a while, doing some light preparation before your trip could be warranted. Wall sits and planks are great exercises to help increase your stamina and improve your core muscle strength.
Wall sits: Place your back against a wall and slide down until you are in a sitting position. Hold this position for one to two minutes.
Planks: Place your hands under your shoulders like you're about to do a push up, keeping your body stiff like a plank of wood. Hold this position for one or two minutes.
Accidents can happen, despite our best efforts. Luckily, our Department of Orthopedics at Beijing United Family Hospital (BJU) is here to assist with any injury or pain that may develop. The Department of Orthopedics is comprised of an international team of experts and specialists that hold an international level of distinction in modern orthopedic surgery. They are dedicated to providing patients with a full spectrum of high-quality orthopedic subspecialty services. To speak with one of our clinicians or to make an appointment, call our 24h service center at 4008-919191.