If you are a passionate skier, the physical demand of this sport is no secret. Typically people would consider protecting their head, joints and face— but the thought about the spine often does not cross one’s mind.
Participating in skiing can exert a considerable amount of force on the lower part of your spine. This force can lead to soreness or injury (such as herniated discs) if you do not sufficiently prepare yourself. You should consult with a bone specialist in Ludhiana if you are going skiing for the first time.
In this article, you can also get a list of things you must know to avoid injuries and pain while skiing.
Causes of back pain while skiing
- While ski injuries can occur to individuals of any skill level, the likelihood of injury is elevated for those lacking professional training.
- Furthermore, individuals who opt to rent equipment instead of owning it, as well as those aged between 35 and 50 years old, face an increased risk of injury.
- Accidents while skiing are frequently attributed to factors such as insufficient physical conditioning, inadequate warm-up routines, a lack of adequate ski instruction, failure to adhere to safety guidelines on the slopes and ski lifts, engaging in high-risk behavior like venturing off designated trails, exercising poor judgments, using incorrect or damaged skiing equipment, and collisions.
Tips to reduce pain during skiing
Correct position of knees
- Several skiers tend to inwardly bend both knees while skiing, rather than maintaining a balanced position directly above their feet.
- Misalignment of the knees can lead to chronic knee discomfort. This habit may be occurring regularly without one’s awareness of its negative impact.
- To effectively address this issue, it is recommended to practice skiing in front of a mirror, with particular focus on the alignment of the knees.
- Ensure proper alignment by positioning the knees parallel to the second and third toe, and practice the motion of straightening and bending the knees repeatedly.
Enhance the Strength of Your Quadriceps
- Considerable stress is placed on your quadriceps during skiing activities. Insufficient quadriceps strength may result in fatigued muscles and an inability to ski for prolonged durations.
- Conversely, robust quadriceps enables you to align your knees effectively for optimal skiing posture.
- The best orthopedic doctor Ludhiana has recommended engaging in cycling during the warmer off-season months to preserve and enhance quadriceps strength.
Strengthen the core
- Your core muscles must be adequately strong to maintain balance during complex movements and prevent back pain.
- Regularly exercising your core can help reduce the risk of injury and enhance your skiing experience.
Hydration
- To function properly, your body needs to maintain hydration levels.
- Activities such as skiing demand a significant amount of energy to execute the required movements. Failure to stay hydrated can result in avoidable injuries and muscle cramps.
- Well-hydrated muscles are efficient and can contribute to improved form and endurance.
Always stay fit
- Maintaining physical fitness throughout the year is paramount for individuals who partake in activities such as skiing.
- Consistent training during the off-season will undoubtedly yield benefits, regardless of one’s skiing proficiency.
- It is highly advisable, even for recreational skiers, to engage in regular physical activity to ensure endurance and strength for the demands of the sport.
Preventing back pain while skiing
- You are recommended to start exercising at least six weeks prior to hitting the ski slopes in order to prepare for skiing.
- If you are significantly out of shape, it is advisable to initiate a preparatory exercise regimen several months in advance of skiing.
- Always perform a warm-up run down the gentlest slope before progressing to more difficult terrain when skiing.
- If you have a back issue, seek guidance from a ski instructor with a proven track record in imparting ski lessons to those with similar conditions.
- Apply ice to the areas experiencing discomfort after each day of skiing. If desired, consider using a whirlpool or hot tub post-skiing to alleviate muscle soreness.
Wrap up
Whether you are an individual at any skill level – beginner, intermediate, or advanced – enrolling in a ski lesson at the beginning of the season can greatly enhance your technique and form. Additionally, ski instructors excel at unveiling the mountain’s hidden treasures.
If you have an injury during skiing it is imperative to consult with the best orthopedic doctor Ludhiana to address your individual rehabilitation or injury prevention requirements. Keep in mind that this article serves as a general outline, it may not cater to your specific needs.
Remember to pay attention to your body, prioritize correct technique, and take measures to strengthen and support your back both while skiing and in your daily activities. We wish you a pleasant skiing experience!
