Ready, Set, SKI!
It sounds nuts! "Let's strap some slippery boards to our feet and fly down
a snowpacked mountain." Crazy as it sounds, skiing and snowboarding are
incredibly popular winter activities—and lots of fun. Being popular and
fun does not make them safe, however. These are dangerous sports, but with a
little common sense, you can make your time on the slopes save and enjoyable.
Shape up for the slopes
Get ready to ride and ski at least four to six weeks before your trip. Try a
combination of agility, strengthening, and flexibility exercises. Aerobic exercise
will build stamina and weight lifting or stair climbing will build strength.
For balance and agility, try jumping rope or racquetball.
Be honest with yourself about the limits of your ability and physical condition
and then ski within those limits. Be sure to get your equipment in shape BEFORE
you go. Skis and snowboards should be tuned every year by a reputable ski shop,
including a check of the bindings. Check your boots for proper binding fit and
sole wear. Your bindings are the most important part of your equipment and they
should be replaced every three to four years. Have the releases on your bindings
checked by a qualified technician. The leg you save could be your own.
Know what you're doing
Take lessons. You'll be much more confident—and safe—if you learn
from an expert. You'll also find out about skiingg and riding etiquette. Read
trail maps ahead of time. Most ski resorts have web sites with trail maps included.
Only ski on runs that are appropriate for your skiing ability.
First run do's and don'ts
• Do eat a healthy breakfast before your day on the mountain.
• Do drink plenty of water during the day because dehydration is common
at high altitudes.
• Do some simple stretches before the first run, including your calves,
hamstrings, and lower back muscles. Jog in place for a few minutes.
• Don't start with a difficult run! Take a couple of runs on the easy
slopes first to loosen up before you tackle the run named "Psychopath."
• Don't be afraid to say "no" to a run that is too difficult
for you. Take your time and go at your own pace.
• Focus 100% of your attention on your skiing or boarding and the mountain
in front of you.
What do I wear?
Mountain weather is unpredictable, so be prepared. In addition, as you excercise,
you'll build up body heat, so dress in layers. Then you can peel off or unzip
different layers as the weather dictates. A hat is vital. Bring a hat even if
you don't think you'll need one. Over 30% of your body heat is lost through
your head. Mittens are warmer than gloves.
It's often sunny on the mountain and the reflection from the snow makes it extremely
bright. Be sure to wear plenty of sunscreen and good sunglasses or goggles with
UV protection. Goggles are essential when it's snowing.
Helmets are the latest rage in ski resort wear, but don't think you're completely
safe from injury if you wear one. Always use common sense and ski or board within
your limits.
The last word
Avoid taking one last run. Typically, the last run of the day is the most dangerous.
You're tired, the waning daylight makes nasty bumps harder to see, and everyone
else is tired, too. Quit early and enjoy the wonderful apres-ski activities.
Regular chiropractic care can help you stay healthy and happy and ready to hit
the slopes. Ask your doctor of chiropractic to recommend exercises to fit your
personal needs. Have fun this winter and stay safe!
Live by the Code
and stay alive!
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