Get in Shape for Ski Season, Advises Milpitas Chiropractor
The ski season is under way – are you prepared? Drs. Dhanish Patel and Scott Riley of the Milpitas Spine Center in Milpitas, California, have some tips make sure your body is ready for the slopes so you can reduce any resulting aches and pains.
If you don’t exercise regularly, start an easy exercise regime four to six weeks before your ski trip to work the right areas of the body. You can begin by walking at a good pace a minimum of 30 minutes five times a week. Start on flat terrain, but build up to some hills to get your legs used to hard work. Bicycling and stair climbing can also provide strength and stability to the core and the knees.
Work on strengthening your core muscles to improve your balance and reduce the number of falls you take. A wobble-board offers great exercise for posture and balance.
Sprains and torn ligaments in the knee account for about 40 percent of all ski injuries. Basic squats can help you strengthen your quadriceps and gluteal muscles. That, in turn, stabilizes the hips and knees. That way, when you get tired, your joints don’t start taking all the strain. To avoid undue stress on the knees – especially when turning – be careful not to hold too wide a stance when snowplowing.
You also want to strengthen your ligaments. We recommend lunges, scissors, and squats. That will help the ligament fibers toughen up.
If you do start to fall, don’t resist. That could result in greater injury. And let go of your ski poles as soon as you start to fall. Otherwise, you risk damaging your thumb joint.
If you feel pain in your thumb after a fall on skis, see a hand specialist for a thorough examination. A thumb injury from a skiing accident can lead to long-term disability, especially if it isn’t treated properly.
The specialist can determine whether you’ve torn the ligament, and if it’s a full or partial tear. A partial can be treated with a splint. A full tear will likely need surgery.
Before you hit the slopes, make sure to spend at least five minutes stretching to warm up the muscles of your arms, back, and legs.
Your gear might also need a tune-up before you schuss down any hills. Many injuries occur because of faulty or poorly fitting equipment.
If the ski trip does take a toll on your body, consider a visit to the Milpitas Spine Center. Drs. Patel and Riley and their dedicated team of chiropractors and therapists will pinpoint the source of your pain, and devise a custom treatment plan to target the source of that discomfort naturally and systematically.
If you live in the Milpitas, Fremont, San Jose, Santa Clara, or Sunnyvale area and are experiencing pain, contact the Milpitas Spine Center for a complimentary consultation to see if we can help.