Injury prevention in winter sports
Airat Zufarovich Khasanov, orthopedic traumatologist shares the key rules for the prevention of winter injuries.
Active winter holidays are a boost of energy and vivid emotions. To make skiing, snowboarding, and ice skating a joy, it's important to keep safety in mind.
1. High-quality warm-up
In the cold, muscles and ligaments become less elastic. Start with 10 to 15 minutes of intense indoor or outdoor exercise to "warm up" your joints. This reduces the risk of sprains and tears.
2. Selection and inspection of equipment
Protection: Be sure to use a helmet, knee pads, and wrist protection (especially for snowboarders).
Fastenings: On skis and snowboards, they must be adjusted to your weight and skill level in order to unfasten in time when falling.
Shoes: Must be tightly fixed to the ankle.
3. "Safe fall" rules
Most injuries occur when trying to put straight arms forward. Learn to group: press your chin to your chest and try to roll over on your side, distributing the impact over the entire body area.
4. Clothing and thermoregulation
Use the principle of layering: this will help to avoid frostbite and hypothermia, which dull the reaction.
Base layer (thermal underwear): it removes moisture from the body.
Middle layer (fleece): keeps you warm.
Outer layer (membrane jacket, trousers): protects from wind, snow and moisture.
5. Assessment of the route and weather conditions
Do not go out on difficult slopes without preparation. Take into account the condition of the snow: "puffy", ice and rolled-up ice require different riding techniques.
Important: Never ignore fatigue. Most injuries occur at the end of the day, when concentration drops and muscles become clogged.
I wish you all good health! Take care of yourself and have fun with sports!