“The Medical Minute: Top 5 Ways to Stay Safe on the Slopes This Winter”

 The Medical Minute: Top 5 Tips for a Safe Skiing Experience This Winter

You’ve been fantasizing about this moment throughout the blistering summer days – it’s time to fasten your skis, lower your visor, and conquer the slopes. However, if your only preparation for ski season has been hunting for fresh ski trousers, you might be in for a challenging time. A fun and secure ski season requires physical conditioning to enable you to tackle the mountains without injuries or fatigue.

"Aim for a six- to eight-week fitness regimen leading up to the season, concentrating on your cardiovascular health – including both endurance and high-intensity bursts – alongside strengthening your lower body and core,” 

Here are Blanchard’s five recommendations for a secure and pleasurable skiing experience.

1. Initiate a Ski Workout Strategy

Maintaining a regular exercise routine year-round is vital for your heart's well-being, but when ski season approaches, it’s wise to train the key muscle groups involved. Blanchard advocates for high-intensity interval training (HIIT) workouts to replicate the variety of cardiovascular conditions you’ll encounter while skiing.

Moreover, emphasizing strength training for your lower body and core is crucial, according to Blanchard. Even without a gym membership, you can achieve comparable results with simple exercises at home.

"At home, use body-weight workouts and resistance bands," he suggests. “Exercises like squats, lunges, planks, deadlifts, monster walks, and box jumps all engage those muscle groups."

Dr. Neil Blanchard is positioned at the center of a group of eight men in ski jackets adorned with U.S. Ski and Snowboard Team insignias and American flag patches. They are at a ski resort, donning hats and ski goggles. Dr. Neil Blanchard, in the middle, encourages skiers to condition, stretch, and hydrate for a safe skiing experience. He is photographed with fellow members of the medical staff for the U.S. Ski and Snowboard Team.

2. Warm Up Before Heading Out

You’ve developed your muscles – now it’s time to prove yourself on the slopes. But prior to heading out, take a moment to warm up your muscles and stretch to minimize the risk of injury. Blanchard suggests five to ten minutes of low-intensity cardio, like walking or jogging, followed by stretches targeting your core, glutes, hamstrings, and calves.

3. Prevent Injuries Before They Occur

Even with a solid foundation of conditioning, skiing can be perilous. Blanchard mentions that injuries can befall anyone, from beginners to experts. Some of the most frequent skiing injuries are knee injuries, torn ACLs, and fractures of the tibia and femur. In the upper body, wrist, thumb, and shoulder injuries are also prevalent.

"Various factors can lead to injuries. People may be using inappropriate equipment, improper form, or tackling a course that’s beyond their skill level," Blanchard explains. "In addition to off-season conditioning, it’s vital to have your equipment evaluated by a professional to ensure it fits properly and is functioning correctly."

Blanchard also wishes more skiers would opt for safety gear. Helmets, padded wrist, elbow, and knee braces can aid in preventing injuries or reducing their impact.

Check the weather before you venture out, as changing conditions can quickly affect safety and visibility.

Most importantly, Blanchard emphasizes, know when to call it a day.

"Skiers frequently claim that disaster invariably occurs during the final run of the day.   This happens because they’re fatigued," Blanchard warns. "That’s when you’re most susceptible to injuries."

4. Hydrate, Hydrate, Hydrate

Taking a water break? Wise decision, but since skiing demands high energy, you’ll require more than just a quick sip. Blanchard recommends focusing on hydration the night before a day on the slopes, bringing water or sports drinks on the mountain, and rehydrating after skiing.

"Pause at the mid-mountain snack shack or use a locker room break once you reach the bottom,” he suggests. “And be aware of dehydration signs such as thirst, fatigue, dry mouth, headaches, and general tiredness. Locate a Penn State Health sports medicine physician nearby.

5. When Injuries Occur, Reach Out to the Professionals

Even with thorough preparation, conditioning, and hydration, injuries can still transpire. If you sustain an injury, don’t attempt to persevere – contact a medical professional.

"Any injury beyond usual muscular soreness should be examined," Blanchard advises. "If any body part restricts your movement or causes instability during daily activities, that’s a reason to consult us."