Hitting the Slopes Soon?

Written by: Dr. Jeffrey Barke

Ski and snowboard season is here and I know that many of us just can’t wait to hit the slopes!  I’ve been an avid skier for over 40 years including a stint as a ski instructor in Mammoth and this is a great opportunity for me to share with you a few action items to keep you and your loved ones out of the emergency room this season.

Before you click or strap in….

• Get in shape!  Following a regular fitness and strength training program will help you to build the endurance you will need to prevent injury.  Cardiovascular capacity and muscular strength are essential to a pain free day on the slopes.  Stretch/warm up for 10-15 minutes before hitting the slopes.
• Check your equipment and invest in safety.  Old equipment (more than 5 years), poor fitting boots, and old binding settings significantly increase your risk for injury.  Get your equipment serviced, upgrade those 1987 boots, bindings and skis and don’t buy too big for your kids.  Proper fit and adjustment is essential to being safe and a great excuse to convince your spouse you need new equipment. 
• Helmets.  I know they can be undesirable, but they are a necessity.   Correct fit is critical.

Once you are on the slopes…

• Don’t ski or snowboard alone.  If you do fall or have a problem with your equipment, having a buddy with you will be the key to getting the help you need.
• Know your limits.  Always ski at your level and avoid advanced runs until you are absolutely ready.  Instructors will want to teach you the most skills in the shortest time which can lead to you wanting to ski in areas for which you might not be ready.  Take your time, enjoy a safe and slow ride until you are ready to progress.
• Learn to fall, it’s going to happen so learn to do it right. Fall uphill when you can and don’t throw your hands out to stop yourself.  Don’t try to stand if you are still sliding.  Take your time getting up.
• Hydrate.  Dehydration can lead to fatigue and hypothermia.
• Never drink alcohol.  Alcohol causes vasodilation (widening of blood vessels) and thereby causes increased heat loss putting you at risk for hypothermia even if you do not feel cold.
• Know when to quit for the day.  If your legs are feeling heavy or soreness is kicking in, head to the lodge!

Implementing these tips can be the key to keeping you and your loved ones out of the emergency room.  If you are injured, don’t hesitate to seek medical attention, call your Personalcare Physician and give yourself plenty of time to recover.