Some basic tips:

- Warm up and warm down appropriately as you would any workout.

-Stretch before and after skiing (especially hamstrings quadriceps, gluteal and spinal muscles)

- Ride on gear that is sized appropriately for you

-Wear adequate clothing (frost bite and eye damage are easily avoidable)

-We strongly recommend wearing a helmet while skiing and boarding

-Be aware of fatigue (most injuries happen when we are tired)

-When out of bounds, ski and ride with a buddy and know how to be (relatively) safe in uncontrolled terrain (be avalanche savvy, know how to use your gear and perform resue, one at a time, all that good stuff...Take a Course if you do not know! And, check the avalanche report)

Regarding injuries while skiing and riding, knee injuries are by far the most common injuries.  In order of frequency, ACL injuries are most frequent, followed by MCL injuries followed closely by Meniscus injuries...and actually, all three happen together frequently and have been referred to as the "Unhappy Triad".

There are two common mechanisms of injury for ACL tears. One is landing jumps in poor form with your weight back. The other common mechanism for ACL injury is trying not to fall or trying to stand up out of an "unavoidable fall" when you are on the outside edge of one ski but your body weight and arms are rotating away from that ski.  It is recommended to go with the flow and go ahead and fall, roll through it, to avoid ACL injury.

MCL tears most commonly occur when out of balance in a snow plow position.  Maintain balance and weight between skis.

ACL and MCL tears typically require an orthopedic consultation and surgery. Meniscus tears, on the other hand, typically respond as well, if not more effectively, to appropriate exercise therapy, rehabilitation and often joint mobilization or adjustments.  The doctors at Gallatin Valley Chiropractic can help you with knee injuries or can refer you to an appropriate specialist, if necessary.

Exercising and cross training can help to avoid injury and improve on slope control and performance. Ski season is upon us, so it is a little late to start cross training; but a leg work out is always beneficial. Strengthening associated muscles used when skiing will help to prevent injury. Squats, one leg squats, box jumps, lunges, side lunges, planks, bridge and side plank exercises will help to strengthen muscles associated with skiing. Important: when doing squats do not let the knee(s) bend inward; make sure they track straight forward and back.

Getting appropriate spinal care is also an effective way to be in balance and to be in a healthy state to perform at your best. If you could use help with alignment, balance and healthy joint motion or if you experience an injury, call Gallatin Valley Chiropractic for an appointment!  406-551-2177