Preventing Skiing and Snowboarding Injuries: Essential Tips from Acland Street Physiotherapy8/24/2024 During the Victorian winter season, many of us look forward to hitting the slopes for some alpine skiing or snowboarding at popular resorts such as Mt Buller, Mt Hotham and Falls Creek. These exhilarating sports not only offer a great way to stay active but also a chance to connect with nature and enjoy snowy landscapes. However, with the thrill of these activities comes the risk of injury, in particular ACL injuries. At Acland Street Physiotherapy, we're dedicated to helping you stay safe and injury-free while enjoying your time on the slopes. The Risks Involved Skiing and snowboarding are among the top contributors to sports-related injuries each year. The high velocities, varying terrains, and unpredictable conditions inherent to these sports increase the likelihood of injuries, particularly to the lower extremities. Common injuries include knee sprains, fractures, and muscle strains. However, with proper preparation, many of these injuries can be prevented. The Importance of Physical Fitness The role of physical fitness in preventing injuries cannot be overstated. A systematic review by Hébert-Losier and Holmberg (2013) found that while much of the focus on injury prevention has historically been on equipment and third-party involvement, there is a significant need for targeted physical fitness to meet the technical demands of skiing and snowboarding. Strength, endurance, agility, and balance are crucial components that help manage the intense physical demands these sports place on your body . A more recent study by Wang et al. (2022) emphasises the importance of lower extremity fitness, specifically agility and balance, in reducing injury risk among recreational skiers. The study found that skiers with inferior agility or balance are at a higher risk of injury, highlighting the necessity of neuromuscular training that targets these areas . Recommendations for Injury Prevention Based on these findings, here are some evidence-based recommendations to help you prepare for a safe and enjoyable skiing or snowboarding season: 1. Focus on Lower Extremity Agility and Balance
Conclusion At Acland Street Physiotherapy, we believe that with the right preparation, you can significantly reduce your risk of injury and make the most of your skiing or snowboarding experience. By focusing on agility, balance, endurance, and strength, and using well-maintained equipment, you'll be well-equipped to enjoy the slopes safely. If you're preparing for the winter season and want personalised advice or training, don't hesitate to reach out to our team. We're here to help you stay fit, healthy, and ready for the challenges of the mountain. Stay safe, stay active, and enjoy your winter adventures! References:
 Our principal physiotherapist Barry and his son at Mt Buller
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 Most of us are aware that physical activity is widely recognised as a key factor in promoting health and longevity. But how does engaging in sports specifically contribute to a longer life? Recent studies shed light on the fascinating connection between sports participation and an increase in life expectancy. The Impact of Elite Sports on Longevity A groundbreaking report from the International Longevity Centre UK (ILC), funded by Bayes Business School, delves into the lives of Commonwealth Games competitors, revealing that top-level athletes live significantly longer than the general population. The study, titled “Marathon or sprint: Do elite-level athletes live longer than average?”, found that elite athletes enjoy a lifespan boost of up to 29% in certain sports compared to their contemporaries. This increase translates to an impressive 4.5 to 5.3 extra years of life for men and 3.9 years for women across various sports disciplines. The Surprising Link Between Social Sports and Longevity Exercise, in general, is key to living a longer life, but playing certain sports can further increase your life expectancy. According to the Copenhagen City Heart Study (CCHS) and findings published in the Mayo Clinic Proceedings, participation in specific sports leads to notable life expectancy gains. The study followed 8,577 people over 25 years, revealing significant longevity benefits associated with several sports:
Alpine skiing and cross-country skiing emerge as notable sports for promoting health and longevity. Alpine skiing is associated with higher values of health-related quality of life (HRQoL), physical self-concept (PSC), and intrinsic motivation among physically active older adults. Similarly, a population-based follow-up study highlights the benefits of cross-country skiing, showing it is associated with lower all-cause mortality. The Broad Benefits of Physical Activity Regular exercise reduces major mortality risk factors and increases life expectancy by 0.4 to 6.9 years for active individuals compared to those who are inactive. Encouraging Physical Activity for Everyone These studies highlight the profound impact of physical activity and sports participation on longevity. Whether it's through professional sports, leisure activities, or incorporating regular physical exercise into your routine, the benefits are significant. Tips for Getting Started and Sustaining Physical Activity
For our clients at Acland Street Physiotherapy, embracing physical activity is not just about enhancing immediate health outcomes but is a lifelong investment in your well-being. Our team is dedicated to supporting your active lifestyle, whether you're seeking rehabilitation, fitness improvement, or ways to extend your lifespan through exercise. Remember, it's never too late to start. Let the inspiring examples of athletes and the compelling findings from recent studies motivate you to integrate physical activity into your life, celebrating the joy of movement and the reward of extended health and longevity. References Used
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