Skiing holiday without injuries: Good advice for your skiing holiday
Going on a skiing holiday soon? Then remember that, when skiing, you expose your body to a greater physical strain than during a regular day at the office or at school. Below, the SOS International physiotherapists provide you with good advice on how to prepare for a skiing holiday without injuries.
Good advice for your skiing holiday
When skiing, you use your entire body but especially your thighs, buttocks and stomach. You are presumably physically active in a different way than on a regular day. So, to be sure to have a nice holiday, it may be a good idea to prepare your body by doing the following exercises:
- Mountain climbers
- Jump Squats
- Also remember fitness training, i.e. activities which raise your pulse, such as running and cycling. The air is thinner at higher altitudes. A good level of fitness is required to reduce fatigue.
- Your helmet should fit your head well. Try on the helmet with the skiing goggles.
- If you crash and your helmet has hit the ground in the crash, you should replace it.
- It is a good idea to use a back protector and make sure that it fits well.
- Apply sun block to your face to protect your skin from sun, wind and the cold.
- Dress so as to neither feel cold nor sweaty. It is a good idea to wear several layers: underwear in a synthetic material or a wool blend, an extra layer and an outer insulating layer which is preferably water and windproof while also being breathable.
- Attach the goggles to your child’s helmet to avoid losing them. The helmet must not be too large.
Remember that your body is exposed to a greater physical strain when skiing than during a regular day at the office.
- Do not overestimate yourself.
- Ski at a speed which you can handle.
- Pay attention to others on the piste.
- Chose a skiing area that suits your particular skill level.
- Take breaks when you feel tired.
- Remember to replenish your energy levels.
- Do not ski when under the influence – for your own safety as well as others’.
- Check the avalanche forecast every day.
- Make sure you know about off-piste skiing.
- Make sure you know about avalanche safety gear and test your knowledge often
It is high season for skiing holidays and thereby skiing injuries. During the winter season 2017/2018, SOS International registered more than 1700 cases, related to skiing injuries for Nordic travellers, which is an increase of approximately 10% compared to the same period the year before.
Four easy exercises from SOS International's physiotherapists
When skiing, you use your entire body but especially your thighs, buttocks and stomach.
So, to be sure to have a nice holiday, it may be a good idea to prepare your body by doing the following four exercises.