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Anything can happen, anytime, anyplace. There are ways to fall and ways to
avoid injury. Try and stretch and remain flexible, take it easy the first day
out. Know when to stop due to fatigue. By all means be careful in parking lots.
Approved protection devices, aka Helmets, knee pad, wrist
guards, back pads are smart investments. We say in racing,
if your not falling your not improving.
Ski
Snowboard Protective gear
- One thing if you do get hurt at the mountain, there is a
team of folks called the Ski Patrol to lend a hand.
- A hot bath in Epsom salts can do wonders for your general
aches and pains.
- A mix of creatine and glutamine in juice can do wonders
for muscle recovery.
This PDF guide does a nice job describing
risk avoidance
I had a really good fall Feb 2011. In the race course near apex of turn, top of
a knoll. Mid way through moving 30 to 35 mph. I took the fall I was going to
fall anyway. Both bindings released. I was on the tails of the ski and that is a
no no. As I went down outside leg, thigh in back and butt hit the ICE
first then the left shoulder. Then slid to a stop. gear was about 25 feet up the
hill. that is a 2 G turn x body weight = 500 lbs not to
mention the drop of terrain as I flew.
Phases of Healing:
> 1- 72 hours of inflammation - Motrin & ice
Next day felt muscles spasms all over lower back. Lasted until Friday.
>72 hours to 6 weeks, collagen and fiber repairing - Heat Soak, Hot
water bottle, yoga
Left thigh Bruise, Muscle contusion. (10 days), left shoulder(Labum, 3 months) , muscle strain,
lower back Illiolumbar, and Erector Spinea
spasm, strain. (5 days)
After 4 months totally healed.
Spotlight on Common Aches & Pains:
The usual advice Hydrate, Rest, Ice,
NSAIDs. Ice and Motrin keep the inflammation down.
If severe (very hard to move or very
painful) - go to a doctor, Chiropractor
Some injuries can be helped with an
injection of steroids.
I have had injections before and they
work if it is inflammation.
Deep Massage and trigger points
pressure can help.
Ultrasound can help.
TENS, EMS and Micro current can help
heal faster.
Electrotherapy
on the Web - TENS, EMS, Micro Current
lliolmbar ligament:
I tend to jack this ligament up every year. lliolmbar ligament it is in your lower back. It
makes it painful to straighten up or rotate your leg.
Piriformis Muscle:
 In
the article the Sciatic Nerve is shown under the muscle. In 13% of the
population some or all of the sciatic nerve is impinged in the middle of the
muscle.
Piriformis Syndrome | eOrthopod.com
Stretching is the key.
Five Fantastic Stretching Exercises
iliopsoas :
psoas major,
psoas minor,
iliacus AKA Hip Flexor
The iliopsoas is a very strong muscle group that lifts the knee up. It starts
at the lower back and inserts into the thigh bone (femur). There are basic tests
for this and appears pressing the trigger points will help.
Sports
Medicine Advisor 2009.1: Hip Flexor Strain Rehabilitation Exercises
Hip Flexor Exercises | Hip Flexor Workouts
Erector Spinea muscle group:
(the opposite of the Hip Flexor)
Lets see pain above buttocks. as the picture has outlined. Notice the muscle
group covers the illiolumbar ligament . Hardly bend or become upright. It is
painful.
Here is how to treat. Motrin - 800 mg x 3 a day.
Tape the back, Use Weight lifting soft 4 inch belt to stabilize or a Mueller
Back Support.
NO HEAT!! ICE every 20 mins on 30 mins off For 3 days. Add BioFreeze
Add trigger point pressure and massage.
Then Heat or Hot Epsom Salt bath.
Add Stretching.
Compression Bandage Techniques:
General Injury Information / SPORTS MEDICINE
The Virtual Sports Injury Clinic -
Spine Colorado
- Good Exercise Library
Durango
Orthopedics
Rice Sports Med Center
General SKI Injury Overview
SKI INJURY.COM
Prevention
How to
fall
AIKIDO
NEED A BRACE DONJOY
Knee-friendly skiing
How to help avoid ACL Injuries:
Avoid High Risk Behavior:
- Don't fully straighten your legs when you fall. Keep your knees flexed.
- Don't try and get up until you have stopped sliding. When you are down,
stay down.
- Don't land on your hand. Keep your arms up and forward.
- Don't jump unless you know where and how to land. Land on both skis and
keep your knees flexed.
-
- Routinely Use Correct Skiing Technique:
- Keep arms forward.
- Keep hips above knees.
- Maintain balance.
-
- Recognize Potentially Dangerous Situations:
- Uphill arm back.
- Off balance to the rear.
- Hips below the knees.
- Uphill ski un-weighted.
- Weight on inside edge of downhill ski tail.
- Upper body generally facing downhill ski.
-
- Respond Quickly and Effectively:
- Arms forward.
- Skis together.
- Hands over skis.
This information is taken from "Tips for Knee Friendly Skiing" Vermont Safety
Research, 1996.
EMERGENCY MEDICINE
LINKS FOR TRAUMA AND ORTHOPEDICS
Sports Medicine Articles
from eMedicine
TO BE SAFE ALWAYS CARRY A CARD ON YOUR BODY NAME ADDRESS
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conditions.
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