Sskiing is a passion, as all those who often set the alarm for dawn even to spend just one day on the snow know this well. Too often, however, this passion clashes with muscular and athletic training that is not up to par of the desired performances. A knee that resists or a slightly stiff back, in fact, are important symptoms to consider. To remember it is Siotthe Italian Society of Orthopedics and Traumatology, which in view of the winter season, draws attention to how to approach the slopes with more awareness to ski in greater safety.
Skiing safely: you have to arrive in the mountains prepared
What the Siot experts propose is not a list of practical things to do: it is, rather, a different way of thinking about the mountains and our body. AND, the very first piece of advice is to arrive prepared (before even arriving in the mountains). Orthopedists insist on a simple point: the body cannot be improvised on the first weekend on the snow. This means, for example, that those who spend hours at a desk, should start weeks before to get the muscles moving again which will be useful on the track. You don’t need to become an athlete, two or three weekly sessions of strength, balance and stability are enough.
There is a difference between men and women, but it is only muscular
For women, specialists explain, It’s especially helpful to focus on the quadriceps, glutes, and abs: muscle groups that protect the knees in twisting movements, among the most common injuries. Just imagine a sudden turn on harder snow: that extra resistance can make the difference between continuing the descent or a knee that gives out. For men, however, the indication focuses on the shoulders. In fact, “crutch” falls, those in which you instinctively put your arms forward to protect yourself, are a classic of crowded slopes. Strengthening the scapular muscles reduces the risk of sprains and fractures, especially when speed increases. And then there is advice that concerns everyone: listen to your body. If a pain persists, it is not a sign to ignore but an invitation to stop for a moment before the snow does.
Every year thousands of skiers suffer avoidable injuries. The Italian Society of Orthopedics and Traumatology explains what to do (Getty Images)
Really protect yourself, not just out of obligation
If helmets have been mandatory for years, those who frequent the slopes know that the difference is made in the details. An example? The reinforced gloveswhich avoid finger injuries in falls, e the back protectorwidely used by snowboarders, are still underestimated by many skiers. Yet a collision with another ski or a sheet of ice is enough to understand how much this accessory can change your day. The right thought to think about is another: I put them on not because a regulation says so, but because they are really needed.
Equipment: Maintenance makes the difference
Those who rent skis tend to trust: “They are new, they will be ok”. And that’s generally the case. But the attacksthose mechanisms that must release at the right time, they must be adjusted for weight, height and capacity. In less experienced skiers it is precisely this adjustment, often overlooked, that decides whether a fall ends with a shake or an injury. The same goes for the foils. A dull blade on icy snow means losing precision and, consequently, control. It’s a bit like driving on flat tires after a snowfall: you move forward, but it’s not the smartest choice.
The warming ritual (which lasts less than a cup of coffee)
Too many times you get to the first descent without having moved a muscle. Orthopedists explain that a few minutes of dynamic stretching and joint mobility are enough to reduce stiffness and prevent sudden twisting. A few light squats to “wake up” the quadriceps, rotations of the shoulders and torso, small jumps on the spot. Two-three minute stuff, which however the body recognizes as an invitation to get active. A bit like starting the car after a freezing night: it takes a moment for it to respond at its maximum.
Skiing safely, caution should never be lacking
It’s not a question of fear, but of awareness. Before jumping down, orthopedists suggest looking at what distinguishes a good descent from a bad experience: visibility, crowds, icy sections. Those who are used to the slopes know this: a perfect day can change in a few minutes. A low cloud, a group of skiers stopped in the middle of the slope, a frozen stretch that hadn’t been there an hour before. In these cases, slowing down is not a sign of insecurity but of confidence with the mountain. But there is also another aspect that is often overlooked: getting back on track after a heavy lunch or, worse, after one too many drinks. Slow reflexes, impaired balance, reduced alertness. It’s a mix that has little to do with the spirit of the slopes and a lot to do with avoidable risk.
The mountain gives, but asks for something in return
The fresh snow, the speed, the freedom of the slopes are incredible sensations. But the mountains are an environment that works better with those who respect them: your own body, your climbing companions, external conditions. Prepare yourself, equip yourself well, reading the track and listening to each other doesn’t mean giving up the funbut guarantee the possibility of returning the next day, even more ready, even more free.