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    Returning to winter sports after an injury: what you need to know

    Winter sports like skiing and snowboarding are exhilarating ways to embrace the colder months. However, they come with a risk of injury. If you’ve been sidelined due to an injury, getting back on the slopes can be both exciting and daunting. In this article, we’ll cover common skiing and snowboarding injuries, how to prevent reinjury, and what to consider when returning to these sports after recovering.

    Common injuries in skiing and snowboarding

    Winter injuries are not always easy to avoid! Skiing and snowboarding demand a combination of strength, balance, and coordination. Unfortunately, these sports can result in injuries, particularly if you fall or overexert yourself. Some common injuries include:

    1. Knee injuries

    • ACL (Anterior Cruciate Ligament) Tears: Common in skiers due to sudden twists or stops.
    • MCL (Medial Collateral Ligament) Sprains: This ligament is often injured during sharp turns that place significant pressure on the inner side of the knee or as a result of falls.

    2. Wrist and shoulder injuries

    • Wrist Fractures: Common in snowboarders who fall forward and instinctively use their hands to brace themselves.
    • Dislocated Shoulders: A result of falls or awkward movements.

    3. Head and neck injuries

    • Concussions: Hitting your head on the ground or a hard surface. That’s why we strongly recommend always wearing a helmet!
    • Whiplash: Sudden jerks can strain the neck muscles.

    4. Spinal injuries

    • Falls or collisions at high speeds can lead to back injuries, such as fractures or herniated discs.

    5. Ankle and foot injuries

    • Sprains or Fractures: Can occur due to improper landings or missteps.

    What to pay attention to when returning to winter sports

    When returning to skiing or snowboarding after an injury, it’s crucial to approach the process with mindfulness and patience. The first and most important step is to listen to your body. Pay close attention to how you feel during and after each session. Discomfort, instability, or fatigue in the previously injured area are warning signs that you might be pushing too hard or too fast. It’s better to stop and reassess than risk further injury.

    Start with less demanding slopes to rebuild your confidence and ease your body back into the movements. Groomed trails and beginner runs are ideal for reintroducing yourself to the sport without overloading your muscles and joints. Additionally, try to avoid crowded areas where collisions are more likely, as these could lead to new injuries or strain your healing body.

    Proper technique is also key when resuming winter sports. Consider working with an instructor to ensure your form is correct and that you’re not putting undue strain on vulnerable areas. Even seasoned skiers and snowboarders can benefit from brushing up on their skills after time off. Learning how to fall safely can also reduce the impact on your joints and muscles, minimizing the risk of setbacks.

    Finally, pace yourself and be patient. It’s natural to want to dive back into the slopes, but overexertion can quickly lead to reinjury. Take frequent breaks, and focus on quality over quantity when it comes to your time on the snow. Gradual progress, paired with consistent monitoring of how your body feels, will help you regain strength and confidence at a sustainable pace.

    Preventing a new injury: good practices

    Returning to winter sports after an injury requires good preparation. Here are a few tips to reduce the risks:

    • Strengthen your body: Focus on strength training, balance exercises and physiotherapy sessions to regain your stability.
    • Warm up well: Spend 10-15 minutes warming up.
    • Proper gear: Wear a helmet, wrist guards (essential for snowboarding!) and make sure your boots and bindings fit properly.
    • Hydrate and eat well: Keep up your energy and make sure to nourish your body to avoid fatigue-related mistakes.

    When to seek professional guidance

    If you’re unsure whether your body is ready to return to skiing or snowboarding, consult a healthcare provider or physiotherapist. They can assess your readiness based on your recovery progress, provide personalized exercises to further prepare you for the slopes, and offer advice on injury prevention tailored to your specific needs.

    With this in mind, we wish you a safe and fun ski or snowboarding session!

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