The Inside Scoop On Ski Safety: 6 Tips
January 10, 2023
Injuries happen to skiers of all levels, even under pristine conditions and when using the best available equipment. “Beginners are more likely to get injured. But when experienced skiers go down, they tend to have more severe injuries,” says Michelle Gambino-Gorney, a certified athletic trainer at the Henry Ford Kutcher Clinic for Concussion and Sports Neurology.
But you don’t have to let the risk of injury hold you back from having fun on the slopes. A few basic safety tips? Stay within your ability level and ensure your skis are in good condition. That said, going beyond ski safety basics and learning how to avoid injuries can help you stay safe on the slopes. Here are six expert tips:
Use caution when getting on and off the ski lift. Ski lifts make a lot of people anxious. Being high off the ground on your journey up the mountain can invoke a fear of falling. “But it’s getting on and off the ski lift where the vast majority of lift-related injuries occur,” Gambino-Gorney says. To lower your risk of injury, remove pole straps and backpacks before loading, look over your shoulder to make sure you sit squarely on the seat at the correct time, and don't try to retrieve items you lose hold of (including poles, gloves and phones). It’s best to let them go and ski back for them.
Keep it simple at terrain parks. Terrain parks include human-made features like ramps and rails that enable skiers to do jumps, flips and other maneuvers. Any time your skis leave the ground, injuries are possible. You can safely enjoy terrain parks by starting with smaller obstacles and maneuvers and mastering them before moving on to other challenges. Do not rely on online tutorials to learn new skills. Ski instructors can help you learn the correct technique and provide personalized tips for achieving your goals.
Beware of trees. Trees present multiple dangers. Colliding with a tree, especially at high speed, leads to some of the most severe ski injuries. A small number of skiers die each year from tree collisions. To avoid collisions, ski with control. Other concerns include tree wells and snow immersion suffocation. This type of injury occurs when a person falls head first into a pocket of loose snow near a tree trunk and gets trapped. Skiing with a partner on ungroomed paths, which typically run past tree wells, is essential. If you become immersed in a tree well, a partner can step in to help you break free.
Pay extra attention during your final run of the day. Injuries are more common during skiers’ last runs. “Skiing later in the day can be dangerous because small changes can affect your ability to maneuver and react to conditions,” Gambino-Gorney says. Fresh powder may get matted down. Groomed areas become bumpy. And fatigue can make you less aware of hazards and other skiers. While it may be tempting to give it your all on your last run, it’s better to ease up and take your time.
Follow the Skier Code of Responsibility. People of all ages, abilities and ski levels can safely share the slopes when everyone follows the National Ski Area Association™ Responsibility Code. Key points include: Giving right of way to people ahead of (downhill from) you, staying off closed trails, and looking uphill for other skiers when merging.
Expedite access to help in an emergency. Being prepared can help you quickly reach ski patrol in an emergency. Most ski areas list their ski patrol phone number near the lifts. While you are waiting in the ski lift line, program it into your phone. If you or someone nearby experiences an injury, being able to call for help will save precious time. Instead of waiting for someone to ski down the mountain and ask for help, you can stay with the injured person and call for help. Calling also makes it easier to share important details so that ski patrol arrives with the appropriate people and equipment.
“Skiing is like any sport in that there’s a risk of injury. But many people hit the slopes without incident. Some skiers go decades without a single fall,” Gambino-Gorney says. Follow these insider tips and don't forget to wear a helmet so you can relish your next powder day and get the most out of the season.
To find a sports medicine provider at Henry Ford, visit henryford.com/sports or call 313-651-1969.
Michelle Gambino-Gorney is a certified athletic trainer at the Henry Ford Kutcher Clinic for Concussion and Sports Neurology.
Stretching Done Right: Easy Tips To Stay Limber
By
Christina Chapski, Ed.D., AT, ATC
Henry Ford Health
November 7, 2023
Stretching is more than just a workout suggestion – it's a vital way to avoid injury and get the most out of your activity. You wouldn’t take your car on a long drive without making sure it’s in tip-top shape, right? So before you work up a sweat, work up a stretch.
One important thing to keep in mind is that dynamic stretching is best. It uses momentum to propel your muscles into an extended range of motion. Unlike static stretching, where you remain in an almost still position, a dynamic warm up is the best way to get your blood flowing and your heart rate pumping.
To get your muscles primed for activity, high knees, "butt kicks" and side shuffling are more effective than standing quad stretches. If you are doing an upright quad stretch, it's best to lean back a little to get the full benefit, since your quads originate from above the hip. Also, remember to always grab the ankle and not the toe.
Here are some other helpful hints on how to warm up the right way:
- For hamstrings: The hamstring muscle attaches to your bones below the knee at the back of the leg, so you want to avoid bending them (which ultimately shortens the muscle you’re trying to stretch). When bending at your back, make sure to keep your spine straight like a table to elongate those muscles. Keep your chin up. If you bend down to touch your toes, there’s no need to hover closer than six inches above the ground – unless you’re able to comfortably do so.
- For pectoral muscles: "Door stretches” offer the best stretch. Simply place your arms out on either side of you as if you were making a “T” with your body. Then, bend your arms up at your elbows so they each form a 90-degree angle. In this position, put your arms on either side of a door frame, with your body within the frame’s opening and walk forward slowly to open up the chest.
- For triceps: Make a gesture like you’re scratching your upper back and be sure to keep your elbows in for maximum benefit.
- For the torso: The iron cross stretch involves putting your arms out at your sides like a “T” and then rotating at your waist side to side. You can also drop down toward the floor and reach for your toes, one side at a time.
Other great tips to add to your stretching repertoire include:
- Don’t forget to keep breathing throughout your stretch. It will help keep your muscle tissue oxygenated.
- Hold each stretch for 10 to 20 seconds, aiming for three repetitions of each. If you prefer, you can split up your stretching throughout the day, or use props like foam rollers to help ease tension in your muscles and break up knots.
- Listen to your body while stretching. Slight pain is acceptable, but if your muscles start shaking, it's a warning for you to stop.
- Don't give up. Stretching progress can be slow, so comparing your progress to that of others will only discourage you. Pay attention to your own progress. Seeing your body become more flexible when you previously weren’t limber will help keep you motivated and is the ultimate reward.
To find a sports medicine doctor or athletic trainer at Henry Ford, visit henryford.com/athletes. Christina Chapski, Ed.D., AT, ATC, is the director of athletic training and community outreach at Henry Ford Health. Read more of Chapski's articles.