Knee injury is usually one of the most common injuries you may get when going on a skiing holiday. There are some basic exercises you should know to prepare yourself and be ready for this winter sport.
Winter sports like ski are becoming increasingly common and generally become the choice for people in their holidays. However, going along with the interesting experiences, there are also tremendous risky problems that you need to be aware of, if you do not want to make your holiday become a tragedy.
When you go skiing, the knee joint is often one of the most vulnerable. It occupies almost 30% of injuries related to skiing. ACL is known as the most common knee injury with the effect on the anterior cruciate ligament. Besides Skiing, there are some other sports that can also cause ACL, such as football and rugby. When you get an ACL injury, you will need to suffer from a surgery and some week of rehabilitation.
Most of the time, injuries in skiing happen due to the falls. For some experienced people, they get injuries when making some landing jumps in the wrong poses. However, the injuries can be avoided, as long as you know some steps below to get ready for it, especially for knee injuries.
At least 6 weeks before the skiing, you need to start some get-ready exercises. You should do every of the exercises for a minute and increase the endurance when you have already got acquainted to them.
The first exercise is keeping balance. It is the most important factor when you go skiing. You need to stay upright while you are on the move. Stand on one leg, and raise the other leg on point like clock needles. Change the legs and repeat.
The second exercise is lateral jumps. Your body need to cope with shocks when making a landing jump. Make a squat position and distribute your weight on both legs. Keep your spine straight and your back flat. Keep this position when you jump on sides and jump back to the original place.
There are also some other beneficial exercises that you should practice prior to the trip, including parallel rotation jumps, lunges with rotation, calf stretches, and cardiovascular to strengthen your muscles and make your body flexible. It is also essential to warm up the body every day and put on appropriate clothes to keep your body warm during the trip. Limit your alcohol intake as well, and take enough break to let your body rest.