Two E’s to Success
Kyle Swanson, MD
With ski season on the horizon, now is a great time to get ready for the slopes this winter.
As an orthopedic surgeon, I see many skiing- and snowboarding related injuries. Consider the following tips to avoid preventable injuries and actively prepare for the season:
Equipment Assessment
Start with an equipment check.
For skiers, one major cause of knee injuries is improper binding settings. If the binding is too tight, the boot does not disengage from the ski and can torque the knee. Have a professional who understands different bindings adjust the setting. Settings are based on each skier’s level, height and weight, and type of skiing.
Tune the skis or snowboard.
Sharpen the edges and wax the bottoms for appropriate snow conditions.
Wear protective equipment.
Inspect the helmet for cracks or defects that make the helmet ineffective in preventing head injuries and, if necessary, replace it. Wrist guards for snowboarders decrease wrist injuries and should be considered, especially for beginners. Also, wear weather-appropriate clothing for the mountain’s conditions.
Strengthening Exercises
Both skiing and snowboarding require strength and endurance. The muscles in the legs, hips and core take the most impact.
Strengthen these areas six to eight weeks before the season starts to decrease injuries later. Skiers and snowboarders at any level should try these simple exercises:
Band walks.
Target the gluteus medius, the stabilizing muscle between the hip and top of the pelvis. Allow 15 feet of space. Wrap a workout band around the ankles. Stay low in a squat and take a large sideway step followed by a half step with the other foot. Repeat 20 sideway steps to the left for 15 feet then repeat to the right. Complete two sets in each direction.
Weighted Single Leg Box Squats.
This comprehensive exercise uses the glutes, quads, hamstrings, calves and core. Squat on one leg, as the other extends out, to a box or chair.
Throughout, keep the knee facing forward, the chest out and the chin up. Focus on pushing through the heel. Start with two sets of 10 repetitions on each leg.
Wall Sits.
Help the quads, glutes and core. Rest your back against a wall and flex knees about 60 degrees. Tighten the abdominal muscles and quads. Goal is to hold position for 60 seconds. Start with three sets of 60 seconds each.
Perform these exercises at least two times a week for six weeks in preparation for the slopes. I recommend incorporating them into a regular workout routine. Let’s hope for snow and work to keep an injury-free ski season.
Dr. Kyle Swanson is an orthopedic surgeon who sees patients at Tahoe Orthopedics & Sports Medicine in Carson City and Zephyr Cove, as well as at the Barton Center for Orthopedics & Wellness in South Lake Tahoe. Visit BartonHealth.org to learn more or call 530.543.5554.
