As winter arrives, more people are hitting the slopes, and sports injuries related to skiing are on the rise. For outdoor enthusiasts who love skiing but lack knowledge about the activity, this article provides insights into various potential injuries and how to handle them.
Common Injuries for Beginners:
First: Skiers losing speed control and being unable to stop on the trail may collide with others, resulting in abrasions on exposed areas like the face;
Second: Skiers unaccustomed to longer skis may easily twist their knees, ankles, or other joints when moving or falling;
Third: When falling backward, skiers may instinctively use their hands to brace against the ground, leading to wrist sprains or shoulder dislocations;
Third: When falling backward, skiers may instinctively use their hands to brace against the ground, leading to wrist sprains or shoulder dislocations;
Fourth: Due to uneven terrain, skiers may lose control when navigating bumps or mounds, landing backward with legs forward and injuring their lower back.
Three Tips to Prevent Injuries:
To avoid the common injuries associated with skiing, especially for beginners, keep the following three points in mind:
First: Adjust the bindings appropriately. Ski bindings (also called release bindings) secure your boots to the skis, and their release strength can be adjusted. Professional competitive athletes typically set a high release force to prevent the skis from coming off during high-speed skiing. Beginners, however, should set a lower release strength so that the skis will detach automatically upon a fall, minimizing injury risk. If you're unsure how to adjust them properly, consult a professional instructor at the ski resort.
Second: Warm-up exercises are essential. Before putting on your skis, make sure to fully loosen up your neck, shoulders, waist, knees, hips, and ankles. Skiing carries certain risks, and skipping a warm-up not only puts your own body at risk but can also endanger others on the slopes.
Third: Learn the correct way to fall. Falling isn’t random on the ski slopes—you need to master proper techniques to reduce the chance of injury.
If you feel you’re losing balance and about to fall, quickly drop your poles (beginners, remember not to fasten the pole straps around your wrists). Clasp your arms around your chest (to avoid instinctively using your hands to brace) and fall sideways using your hip. Never try to "brake" by sitting backward, as your skis will continue sliding down the slope, and being dragged by them is extremely dangerous.
Regularly Exercise Your Legs:
Skiing offers great physical benefits, but having good coordination, explosive power, endurance, and strength will also enhance your performance and help prevent injuries. There are many ways to train in daily life—jump rope to improve coordination, practice dry-land simulations to get familiar with basic skiing movements, and perform jumps and squats to build leg strength. In short, skiing combines power and technique, so tailor your training to your personal weaknesses and preferences.
