Transcript Winter Injuries

Preventing Winter Injuries
Castro Valley Ski Club
01/21/2009
Darrell S. Lavin, DC
Lavin Chiropractic
20995 Redwood Road
Castro Valley, CA 94546
510-727-0660
[email protected]
Darrell S. Lavin, DC, QME, CGFI
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Doctor of Chiropractic (20 years)
Qualified Medical Examiner
Certified Chiropractic Sports Practitioner
Certified Golf Fitness Instructor (Titleist
Performance Institute)
 Yada, yada, yada
Some Numbers
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133,585 injuries from snow skiing
127,643 injuries from snow boarding
55,666 injuries from ice skating
55,311 injuries from ice hockey
38,395 injuries from sledding and
tobogganing
 20,390 injuries from snowmobiling
Source: 2006, the U.S. Consumer Product Safety Commission
Types of Injuries
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Sprains and strains
Dislocations
Fractures
Typically at the end of the day.
Overexertion and fatigue.
“One last run before the day's end.” (Hometown
Buffet Syndrome)
 Easily prevented with preparation, good physical
conditioning, staying alert and stopping when tired
or in pain.
Preventing Injuries
 Maintain your fitness level during the off-season,
then continue during the season since
deconditioned bodies are pre-disposed to injuries.
 Promptly address any injuries to avoid secondary
injuries.
 3-4 months to prepare for winter sports; more
intense sports up to 6 months.
 Pre-season training should include aerobic work
and core strength training.
Important Muscles
 Hamstrings are major protectors of the Anterior
Cruciate Ligament (ACL).
 Skiing, snowboarding and snowshoeing are
quadriceps and gluteus dominant activities.
 Cross-country skiing and skating have more lateral
push.
 Core stabilizes the lumbar spine (low back).
 Dysfunction of these muscles can result in injury.
 Lower Crossed Syndrome
Lower Crossed Syndrome
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Hours of sitting with hips flexed.
Adaptive shortening of hip flexors.
Brain thinks the hip flexors are working.
Opposite muscles (glutes) are inhibited.
With major pelvic stabilizers (glutes) shut down
muscles above (lower back) and below
(hamstrings) tighten.
 Opposite muscles (abs/quads) shut down.
 Now prone to injury since primary muscles used
for skiing are shut down with LCS.
= tight
= weak
Primary Skiing
Muscles
Stretch and Strengthen
 Stretch
– Deep Hip Flexors
 Hip Flexor Stretch – Half-Kneeling
 Long Turns with Pole – Half-Kneeling
 Strengthen
– Glutes and Quads
 Lunges
 Lunges with Arm Pulls
 Endurance
 HIIT
Hip Flexor Stretch – Half-Kneeling
 Start in the half-kneeling
position with your right knee
down and your left foot forward.
 Take both hands and place
them on your right hip.
 Keeping your spine neutral and
using your hands to prevent any
rotation of the pelvis, slowly
lunge forward until you feel a big
stretch in the hip flexors.
 Try to stay tall throughout the
exercise.
 Make it a little tougher by putting
your palms together and
reaching your arms straight
overhead to the ceiling.
Long Turns with Pole – Half-Kneeling
 Start by getting into a half kneeling
position with your front foot placed
directly in front of your down knee.
 Sit as tall as possible.
 Raise a ski pole up over your head
and continue to try and sit as tall as
possible.
 Slowly begin to rotate your trunk and
the pole as far as possible in both
directions.
 Repeat this movement 15 times to
each side.
 Go slow enough to maintain a good
posture and good balance.
Lunges
 From a standing position start by
taking a large step forward with
your right foot.
 Pretend like you are standing on
a balance beam (narrow your
base) and lower your torso and
pelvis down keeping your posture
upright.
 Allow your back heel to come off
the ground and make sure your
front knee stays over your front
ankle (Don't let your front knee go
forward past your ankle!!!).
 Repeat on the other side.
Lunge with Arm Pulls
 Start by attaching a resistance band
at waist height.
 Facing the door, grab both handles
and back away from the door.
 Now perform a lunge towards the
door and simultaneously pull your
arms down and back keeping your
arms straight.
 An alternative to pulling both arms
down at the same time is to
alternate each arm one at a time.
 This forces your core to stabilize a
rotational force and adds an
additional level of difficulty to this
exercise.
Endurance – HIIT
(High Intensity Interval Training)
 Downhill skiing is done in
intervals.
 30 second workout is the
ideal place to start with
Interval training.
 Make sure that you stretch,
warm up and warm down
properly for every workout.
 Go fast enough to feel that
the last few seconds feel
almost impossible to keep
running.
 Don’t save yourself for later,
give it all up front.
Make sure you consult with your
physician prior to starting any
exercise program!
AAOS Recommendations
 Never participate alone in a winter sport.
 Keep in shape and condition muscles before participating in
winter activities.
 Warm up thoroughly before playing. Cold muscles, tendons and
ligaments are vulnerable to injury.
 Wear appropriate protective gear, including goggles, helmets,
gloves and padding.
 Check that equipment is in good working order and used
properly.
 Wear several layers of light, loose and water- and wind-resistant
clothing for warmth and protection. Layering allows you to
accommodate your body's constantly changing temperature.
 Wear proper footwear that provides warmth and dryness, as well
as ample ankle support.
AAOS Recommendations
 Know and abide by all rules of the sport in which you are
participating.
 Take a lesson (or several) from a qualified instructor, especially
in sports like skiing and snow boarding. Learning how to fall
correctly and safely can reduce the risk of injury.
 Pay attention to warnings about upcoming storms and severe
drops in temperature to ensure safety.
 Seek shelter and medical attention immediately if you, or anyone
with you, is experiencing hypothermia or frostbite. Make sure
everyone is aware of proper procedures for getting help, if
injuries occur.
 Drink plenty of water before, during and after activities.
 Avoid participating in sports when you are in pain or exhausted.
THANK YOU!