Skiing Savvy
by James Park, MD
We all know we have to get in shape to ski; we can’t ski to get in shape. If your conditioning program fell by the wayside after last year’s lackluster ski season, remember—it’s never too late to get in shape. Here are a few general tips to help you avoid injury and play it smart on the slopes:
- Think quads. You rely on your quads (thigh muscles) to get you safely down the hill. If yours aren’t as strong as they could be, try running, riding a stationary bike, or even doing simple wall sits. Strong quadriceps reduce the chances of knee injury and increase your endurance so you can enjoy the sport longer.
- Make sure your equipment is in good working order. Check the settings on your bindings each year. That tight setting that was perfect 5 years ago may be too tight if you’re not in the shape you once were. If your equipment is old, consider the newer, safer bindings available today.
- Continue to know your limits. Ski well within your abilities. Keep in mind your current level of conditioning.
- Only ski until lunch. Or, at least, take it easy after lunch. For some, lunchtime may be 11 in the morning; for others, 2 in the afternoon. When you feel that old familiar “thigh burn,” it’s time to head for the lodge. An hour lunch is not going to resuscitate your quads, so stick to the “cruisers” in the afternoon. Most ski injuries occur near the end of the day, when we’re tired.
- Consider wearing a helmet. While it is a matter of personal choice, I strongly recommend it if you are fond of high speeds or tree skiing.
- Remove your pole straps in the trees or deep snow. When skiing among trees or in deep snow, being attached to your ski poles can make it difficult to get out of a tree well or deep snow.
- Always ski with a buddy. If one of you gets in trouble, the other can go for help.
Enjoy yourself this winter. Exercise, know your limits, and ski safe. See you on the slopes!
James Park, MD, is a family practice physician and avid downhill skier who first strapped on boards at age 4. Dr. Park practices at Newcastle Medical Pavilion, 425.656.5406.
