Before ski season, you must do something more than dream about the natural landscape and how much fun it will be. Correct preparation, to minimize the risk of injury , is needed to guarantee a safe and fun experience. And, when the time comes, there are precautions that cannot be forgotten. Consider at least the following: 1. Correct health status Making sure you are physically fit to practice sport is the first step. Therefore, if you regularly have your medical follow-up, you certainly know if you have any medical condition that could imply skiing restrictions and the precautions you should take . If you don't have your regular medical follow-up, it is time to start so that everything goes well. 2. Muscle strengthening Muscle strengthening is an effective preventing injuries, whether related or not to sports. The stronger the muscles, the better the support they provide to the joints. Although skiing works almost all muscles, particular attention should be paid to strengthening some specific groups: Quadriceps femoris: group of 4 muscles that extend along the anterior region of the thigh and is mainly responsible for the extension of the knee and hip joints. Hamstrings: group of 3 muscles located on the back of the thigh. It is mainly responsible for flexing the knee and hip joints. Lumbar and pelvic muscles , known as core muscles, whose main functions are stabilizing the spine and maintaining correct posture. 3. The correct technique Learning and practicing correct skiing technique is essential. It improves performance; It reduces the risk of injuries resulting from incorrect movements. 4. Don't forget to warm up Before hitting the slopes, you need a warm-up period. Dynamic stretching and a short walk prepare muscles for more intense activities, reducing the risk of strains and other injuries. 5. Equipment care Make sure your ski equipment is adjusted correctly. Incorrect fit increases the risk of falls and injuries. Consider using joint supports . Protecting the joints, providing extra stability to those that are most vulnerable during skiing, reduces the risk of injuries. 6. Pay attention to everything around you Adjust your practice to everything related to the activity. Low visibility, icy roads and sudden changes in the floor characteristics increase the risks. Be aware of other skiers, maintain safe distances. Pay attention to warnings and danger signs, follow the instructions. Do not go skiing in areas that are not within authorized and monitored limits. 7. Physical fitness condition and experience Choose slopes that match your level of skiing experience and physical fitness. Even if you are experienced, if you are not physically well prepared, avoid the more difficult slopes. This will prevent falls and injuries. 8. Adequate rest Rest is vital to prevent overuse injuries. Vacations are always short but avoid excesses. Give your body the time it needs to recover after each intense day of skiing. 9. Hydration and nutrition Maintain a good state of hydration. Dehydration can negatively affect performance and increases the risk of muscle injuries. Eat a healthy, activity-appropriate diet. For longer tours, remember to bring a small snack. 10. Mental preparation In addition to physical preparation, be mentally prepared. Stay focused and aware of your limits, avoid impulsive reactions. By taking all precautions, you will make the most of your snow vacation. Preventing sports injuries involves the physical preparation of the practitioner, their equipment, environmental conditions and behaviors and attitudes during practice, so that everything are safe and enjoyable. Author: Jorge Pon Meet the orthopedics clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
