Are you ski fit?
Lianne Brunton
Balanced Physios Prepare for Ski Season
With the ski season upon us, it’s time to talk about the most commonly injured joint in skiing, the knee.
The good news is that studies have shown that getting yourself ski fit before you jet off to the slopes can reduce your risk of knee injury.Strengthening key muscle groups such as your Gluteals, Quads and Hamstrings can not only improve your endurance but also reduce your risk of knee injury! Working on core stability and lower limb control can also reduce the risk of you coming home in a cast!
(Photo credit SOS International – ski season 2015-16)
Common Injuries
Ligament injuries are by far the most common type of knee injury with skiing and these usually come from over-rotating the knee, or stressing it sideways. The Anterior Cruciate ligament (ACL) can be damaged by rotating the knee in a flexed position, for example catching an inside edge or landing awkwardly in a snow plough position. The medial ligament (MCL) is also particularly vulnerable in these positions.
Ligament injuries can be tough to manage, but key to success to have an accurate diagnosis on exactly what ligament is injured and just how badly. Ligament injuries are categorised into 3 grades:
Grade 1: overstretched ligament/a sprain – Recovery up to 10 days
Grade 2: Partial tear of ligament: results in instability and may need immobilised in a brace or strapped – Recovery up to 8 weeks
Grade 3: complete rupture: often requires surgical intervention
Each injury is managed differently so early assessment is crucial, and also allows your physio to check for any signs of cartilage damage.
The Physio team at balanced are on hand to give advice in preparation for your ski holiday and are experts in assessment and management of ski-related injuries.
Please get in touch if you would like more information by contacting me :
lianne@balancededinburgh.co.uk or Phone 0131 315 3105 to book an appointment or sign up for one of our pilates classes on our website www.balancededinburgh.co.uk.