Prevent knee injuries when skiing
Injuries skiing : If you want to do sports like skiing in the winter and you are worried about injury, read this part updatebody carefully: Knee injuries such as ACL or MCL tears, which are the most common injuries, occur when skiing.
The knee may also be injured during the following actions: – Injuries skiing
The lower part of the leg comes out of the downhill path
Direct blow to the knee from the outside due to falling or any obstruction in the path
A jump made when landing incorrectly and your weight falls on the back of the body instead of the front
Rotate the skis inward and stop or spin
Of course, these are some of the most common knee injuries that occur in skiing. To reduce your worries about them, consider the following 4 strategies when skiing.
- Check the condition before skiing – Injuries skiing
During the skiing season, you should have a routine that helps your body prepare and makes you more comfortable on this route. To do this routine, you need to focus on the following.
Strength: Doing strength exercises such as sit-ups and squats will help the center of your body and leg muscles, and will increase self-confidence and prevent injury.
Flexibility: Stiff muscles usually get in trouble more easily. The better your stretching and flexibility, the easier it will be for you to ski.
Balance: Your body must be able to maintain its balance in certain spaces. So by doing exercises, try to create balance in your body and legs.
Running, walking or cycling on a daily basis can boost your body, heart and blood vessels for skiing.
- Warm up before skiing – Injuries skiing
Skiing is no different from other exercises and requires proper warm-up.
15 to 20 minutes of stretching and aerobic activity, such as leg launches, squats, and arm exercises, can warm your body and prepare you for skiing.
More advanced exercises will also be suitable for experienced and professional people.
If you do not have enough space to do stretching exercises, walking or skiing at a slow pace can also help you move your body, warm up your muscles and increase your heart rate.
When you reach the top of the mountain, you can do light stretching exercises to cool your muscles a little and then sit and relax.
- Use appropriate equipment – Injuries skiing
Using the right equipment can make a big difference in preventing injury. Your ski equipment should be purchased from reputable locations, including:
- Ski boots or boots should be exactly your size and perfectly secure.
- Ski handles should be appropriate for your height.
In some places, it may not be necessary to wear a helmet for skiing, but it can certainly prevent many of the serious problems that threaten your life.
- When you buy this ski equipment, make sure you tell your seller your skill level.
Some equipment is designed for very advanced skiers and is not at all suitable for beginners or intermediate level.
- Practice the correct form. – Injuries skiing
Proper body shape while skiing, even when you fall to the ground, can prevent injuries.
Skiing modification techniques include the following:
Keep the hip high.
Keep your hands forward.
Keep your balance and control.
You need to be vigilant during the day and correct any incorrect body shape to become an unconscious habit in you.
Falling is a common occurrence in skiing, but there are right and wrong falls.
MLC ruptures are more likely to occur when a person who is skiing realizes that he is likely to fall for a few more moments and corrects the type of fall by changing his position.
If you fall to the ground, you should:
Proceed as it flows.
Maintain the flexibility of your knees when stopping or falling.
Bend your body inward.
Be careful not to hit the body, especially your face.
Do not do anything while slipping and moving.
Trying to get up when slipping increases injury.
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