Injured on the slopes? Get back on-piste with these top tips
Skiing is a wonderful winter sport. Not only do you get a chance to get out in the fresh air and beautiful scenery, it’s also fantastic exercise. But unfortunately, it is also commonly associated with injuries, especially to the knees. The good news is, if you have been waylaid by a skiing injury, you can take charge of your own treatment – starting now.
Being proactive in your treatment will help you to heal more quickly, getting you back on the slopes sooner. Once your surgeon has given you the OK, these top tips will help you recover from your skiing injury for good.
Rehabilitation for skiing injuries
Depending on the extent of your injury, you may need to visit a physiotherapist for rehabilitation. Your therapist will work with you not only to help your current injury heal, but also to strengthen the injured area to help prevent future injuries. Follow your therapist’s instructions to the letter and be sure to practice all the strengthening and range of motion exercises that you are prescribed.
Wearing a hinged knee brace during the recovery process will help you heal more quickly. If your skiing injury involved damage to the ligaments in the knee, wearing a brace will stabilise your knee and prevent further injury during the healing process.
Braces prevent lateral and twisting movements in the knee, especially important in ACL and other ligament ruptures as well as injuries to the meniscus. At the same time, they still allow for smooth, controlled bending and extending movements so that the joint doesn’t stiffen up, which itself can inhibit healing.
The best kind of knee brace for a skiing injury is one that provides a high level of protection, particularly the rigid-framed, padded styles. Your orthotist or physiotherapist can help recommend one that is right for your specific injury.
Other tips for a fast and successful recovery
- Warm and cold therapy can help loosen up the ligaments and tendons to ease pain. The heat will allow for improved blood supply and, when alternated with cold therapy to squeeze out swelling and dead tissue cells, improve your range of motion, in turn preventing the injury from stiffening up. Learn more about warm and cold therapy here.
- Eating a healthy diet with proper nutrition is very important when you have had any kind of injury. Your body needs vitamins and minerals to repair itself and those in food are much more readily available than those in tablet or capsule form. Include plenty of calcium and iron-rich foods, such as low-fat dairy products, lean meats and greens such as spinach.
- To heal properly, your body also requires plenty of sleep. Working too hard and stressing yourself out will only lengthen your healing time. Get your full eight hours of sleep every night and take it easier during the day. You might find that raising your leg onto a pillow will help reduce swelling.
- Practicing relaxation techniques such as deep breathing, visualisation and even yoga can be quite effective in speeding up healing. They are also very effective for helping to deal with the pain that accompanies these types of injuries.
- Talk to your orthotist or physiotherapist about supplements like selenium and chondroitin to find out which are likely to be appropriate for you. Don’t add supplements to your diet without checking with your doctor first as some can interact with prescription medications.
- Take prescribed medications as directed. They may be preventing swelling, which itself inhibits healing, and will also reduce pain so that you can move more easily when working through your rehab exercises.
Technology in Motion provides professional knee bracing solutions for clients with ACL ruptures and unstable knees. Our quality knee braces can help you to continue participating in your favourite sports and activities whilst minimising the risk of further injury.
Browse our website for more information or enquire today on 0330 100 1800