{"id":27720,"date":"2019-11-22T09:23:01","date_gmt":"2019-11-22T16:23:01","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=27720"},"modified":"2023-06-23T10:47:48","modified_gmt":"2023-06-23T16:47:48","slug":"preparing-for-ski-season","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/preparing-for-ski-season\/","title":{"rendered":"Preparing for ski season, an orthopedist’s view"},"content":{"rendered":"
<\/div>
\"An
Proper conditioning and gear can set you up for a great day of skiing or snowboarding. Photo by Getty Images.<\/figcaption><\/figure>\n

The mountains are covered in snow, the ski passes have arrived, and it\u2019s nearly time to hit the slopes.<\/p>\n

To make sure your ski season is as long as possible, check out these tips for avoiding injury from Dr. Michael Sisk, an orthopedic surgeon in Steamboat Springs and a member of the medical staff at UCHealth Yampa Valley Medical Center<\/a>.<\/p>\n

Focus on fitness<\/strong><\/h3>\n

\u201cThe issues we see with injuries on the mountain can sometimes be related to a lack of fitness,\u201d Sisk said.<\/p>\n

Take one classic skiing injury: tearing the anterior cruciate ligament, or ACL, which helps stabilize the knee.<\/p>\n

\u201cAt 10 o\u2019clock in the morning during ski season, the emergency department in the hospital is basically a ghost town,\u201d Sisk said. \u201cBy 4 o\u2019clock, it\u2019s ACL happy hour. People are skiing the same terrain, they\u2019re on their same gear, but they get tired. They make a turn and their quad says, \u2018Not doing it.\u2019 That\u2019s all it takes: that split second of weakness can cause an injury.\u201d<\/p>\n

Give special focus to strengthening your quadriceps, which Sisk calls the \u201cprotectors of the knee.\u201d<\/p>\n

\u201cThe biggest weapon in preventing a knee injury are your quads,\u201d Sisk said.<\/p>\n

\"This
Dr. Michael Sisk is an orthopedic surgeon in Steamboat Springs and a member of the medical staff at UCHealth Yampa Valley Medical Center.<\/figcaption><\/figure>\n

Follow the example of professional skiers and snowboarders, and also spend time strengthening your core<\/a>.<\/p>\n

\u201cAll the fundamentals of skiing \u2013 form, performance, avoidance of injury \u2013 start and finish with having a core that\u2019s strong,\u201d Sisk said.<\/p>\n

Strengthen your skills<\/strong><\/h3>\n

Working with an instructor can be a game-changer for both skiers and snowboarders, and can help you avoid injury.<\/p>\n

\u201cI can\u2019t tell you how many broken wrists and broken collarbones we see almost on a daily basis in people learning to snowboard,\u201d Sisk said. \u201cSnowboarding can be a brutal sport. There\u2019s a steep, steep learning curve. We have a lot of very qualified instructors on the mountain and just a day or two of instruction can mean avoiding a trip to the emergency department.\u201d<\/p>\n

Update your gear<\/strong><\/h3>\n

\u201cSkiing with bindings that aren\u2019t adjusted properly for your ability and your weight, or boots that aren\u2019t fitting right, can lead to trouble,\u201d Sisk said.<\/p>\n

Sisk recommends working with a local ski shop to make sure your gear is right for you.<\/p>\n

\u201cSkiing and snowboarding gear, just like the technology we use in knee replacements and trauma medicine, has advanced in a huge way in just the last few years,\u201d Sisk said. \u201cUpgrading to newer gear can help you ski and ride better, and you may avoid an injury. It\u2019s not always cheap, but neither is a trip to the ER.\u201d<\/p>\n

Be a \u2018fair weather\u2019 skier<\/strong><\/h3>\n

Choose your days wisely if you want the best chance of staying injury-free. \u201cWhen we\u2019ve got a fresh dump of light snow, the ER is pretty quiet,\u201d Sisk said. \u201cBut when the snow is like concrete, or it\u2019s super icy and hard and cold, that\u2019s when we see injuries.\u201d<\/p>\n

Protect yourself from collisions<\/strong><\/h3>\n

Always wear a helmet, and be sure to ski within your ability levels.<\/p>\n

\u201cSkier collisions can result in terrible injuries,\u201d Sisk said. \u201cYou need to understand that the downhill skier has the right of way, always. Rocketing down Vagabond at 80 miles per hour with hundreds of people on the slope \u2013 you know where that\u2019s headed.\u201d<\/p>\n

The best part? Being prepared helps you not only avoid injury, but also to enjoy your days on the slope even more.<\/p>\n

\u201cYou\u2019ll definitely have more fun on the mountain if you go up there prepared and in shape,\u201d Sisk said. \u201cAnd that\u2019s an awesome thing.\u201d<\/p>\n

 <\/p>\n

This article first appeared in the Steamboat Pilot & Today.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

The mountains are covered in snow, the ski passes have arrived, and it\u2019s nearly time to hit the slopes. To make sure your ski season is as long as possible, check out these tips for avoiding injury from Dr. Michael Sisk, an orthopedic surgeon in Steamboat Springs and a member of the medical staff at […]<\/p>\n","protected":false},"author":2163,"featured_media":27728,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[9142,271,253,183,9149,4097,9187,2640,9151,2518],"class_list":["post-27720","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-active-life","tag-exercise","tag-health-and-fitness","tag-orthopedics","tag-pre-hab","tag-preventive-care","tag-readysetco","tag-skiing","tag-sports-training","tag-uchealth-yampa-valley-medical-center"],"acf":[],"yoast_head":"\nPreparing for ski season, an orthopedist's view - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Preparing for ski season includes proper fitness and conditioning and ensuring you have the right gear to keep you safe on the slopes.\" \/>\n<meta name=\"robots\" content=\"noindex, follow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Preparing for ski season, an orthopedist's view\" \/>\n<meta property=\"og:description\" content=\"Preparing for ski season includes proper fitness and conditioning and ensuring you have the right gear to keep you safe on the slopes.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.uchealth.org\/today\/preparing-for-ski-season\/\" \/>\n<meta property=\"og:site_name\" content=\"UCHealth Today\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/uchealthorg\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-11-22T16:23:01+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-23T16:47:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2019\/11\/22091942\/GettyImages-506515974_super-resize.jpg\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Susan Cunningham, for UCHealth\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@uchealth\" \/>\n<meta name=\"twitter:site\" content=\"@uchealth\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Susan Cunningham, for UCHealth\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/preparing-for-ski-season\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/preparing-for-ski-season\\\/\"},\"author\":{\"name\":\"Susan Cunningham, for UCHealth\",\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/#\\\/schema\\\/person\\\/f2737182b44781de4109fdd5dd464270\"},\"headline\":\"Preparing for ski season, an orthopedist’s view\",\"datePublished\":\"2019-11-22T16:23:01+00:00\",\"dateModified\":\"2023-06-23T16:47:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/preparing-for-ski-season\\\/\"},\"wordCount\":674,\"publisher\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/preparing-for-ski-season\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/uchealth-wp-uploads.s3.amazonaws.com\\\/wp-content\\\/uploads\\\/sites\\\/6\\\/2019\\\/11\\\/22091942\\\/GettyImages-506515974_super-resize.webp\",\"keywords\":[\"Active life\",\"Exercise\",\"Health and fitness\",\"Orthopedics\",\"Pre-hab\",\"Preventive care\",\"Ready. 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