Get fit now for ski­ing

Cynon Valley - - WALES -

JON Bald­win, one of the physio team at Nuffield Health Cardiff and Vale Hos­pi­tals, ex­plains the ben­e­fits of prepa­ra­tion to op­ti­mise en­joy­ment and re­duce in­jury risk dur­ing your ski trip.

Phys­io­ther­a­pists at Nuffield Health are able to con­duct an in­di­vid­u­alised pre-ski sea­son as­sess­ment and pre­pare a plan for you to en­sure you get the most from your time on the slopes.

Se­nior phys­io­ther­a­pist Jon said: “As in­juries to the knee are com­mon in ski­ing, pre-ski prepa­ra­tion is im­por­tant to min­imise in­jury risk and also en­sure a safe re­turn to ski­ing for those peo­ple who have pre­vi­ously had knee in­jury or surgery.

When ski­ing, the knee is ex­posed to sig­nif­i­cant loads due to change in speed and di­rec­tion, as well as through falls. Knee in­juries are fairly com­mon, rang­ing from mi­nor mus­cle strains to se­ri­ous lig­a­ment or bone dam­age.

Pro­grammes that im­prove strength, flex­i­bil­ity and stamina have been shown to re­duce the risk of ski in­juries.

Train­ing should aim to in­clude 150 min­utes of car­dio a week and at least twice-weekly ses­sions of re­sis­tance train­ing, specif­i­cally fo­cus­ing on lower limb strength. An eight to 12-week pro­gramme, un­der­taken be­fore tak­ing to the slopes, will help en­sure a safer, more en­joy­able trip.

Nuffield Health Cardiff and Vale Hos­pi­tals phys­io­ther­apy depart­ment of­fers be­spoke pre-ski as­sess­ment for in­di­vid­u­als who are look­ing for tai­lored ex­er­cise pre­scrip­tion ad­vice, de­pen­dent on their in­di­vid­ual needs.

This in­volves a one-hour ses­sion with one of our phys­io­ther­a­pists who will dis­cuss the goals of pre-ski re­ha­bil­i­ta­tion in more de­tail. Your in­di­vid­ual needs and any pre­ex­ist­ing mus­cu­loskele­tal prob­lems will be ad­dressed.

Both up­per and lower limb are ob­jec­tively as­sessed and pro­pri­o­cep­tion (bal­ance and po­si­tional sense), flex­i­bil­ity and core sta­bil­ity are cov­ered.

After the as­sess­ment, the physio will pro­vide a spe­cific in­di­vid­ual pro­gramme and of­fer ad­vice and whether any other spe­cial­i­ties are re­quired for ex­am­ple brac­ing to pre­vent any re­oc­cur­rence of a prob­lem or if ex­tra sup­port is re­quired.

To make a book­ing, please ring 01443 449269 and say that you wish to have a pre-ski as­sess­ment with one of the phys­io­ther­apy team.

The knee is ex­posed to sig­nif­i­cant loads due to change in speed and di­rec­tion

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