| It is that time of year again when many people go | | | | shot. This means you will not be able to walk and |
| skiing and snowboarding only to return as | | | | when you are lying on your front you will not be able |
| ‘patients’, following a variety of different | | | | to point your foot. This is a very serious injury |
| injuries. The two sports are quite different and so | | | | andneeds to be managed quickly and correctly to get |
| are their injuries. We shall look at a knee injury | | | | you back skiing or snowboarding again. |
| common in skiing, an ankle injury common in both | | | | How it is treated |
| sports and a wrist injury common in snowboarding. | | | | Acute – very early on a decision needs to be |
| Knee injury – Anterior Cruciate injury | | | | made whether you will need surgery or not, and your |
| What is the injury | | | | background and sports intensity and frequency will |
| The Anterior Cruciate Ligament (ACL) joins the ends | | | | have a bearing on the right decision for you. As |
| of your thigh bone (femur) and your shin bone (tibia) | | | | with all soft tissue injuries Rest, Ice, Compression and |
| together, and through little strain gauges within it, | | | | Elevation (R.I.C.E) is helpful while this decision is being |
| helps your brain understand the amount of pressure | | | | made. Your medic or therapist will supervise this but |
| going through your knee. This allows your brain to | | | | if surgery is not required in your case, then you will |
| make reflex decisions about how much muscle | | | | need a brace that completely fixes your ankle and |
| strength to switch on to protect your knee when | | | | stops it from moving. This may allow the 2 ends of |
| you’re skiing. Sometimes when your muscles | | | | the AT to knit together again. |
| are weak, you are untrained or if you were to hit a | | | | Brace/support – CRYO/A - Compression Cold |
| mogul abnormally, this usually efficient process | | | | Therapy |
| doesn’t work and you get injured, sometimes | | | | Rehab – Once the AT has started to knit |
| tearing or rupturing your ACL. When this happens | | | | together (with or without surgery), then you must |
| you will often hear a snap or tear in the knee and | | | | start to use it again and gradually build up its strength |
| immediately know that it ‘went’. Your | | | | and mobility. At this point a support to allow |
| knee will usually swell and it often becomes difficult | | | | controlled movement while still offering some |
| to take weight through your knee too due to pain | | | | protection is important. |
| and also because it feels unstable. Sometimes this | | | | Brace/support – AAB |
| injury will require surgery. | | | | Prevention – The best way to prevent this injury |
| How it is treated | | | | is to have great calf flexibility and strength. If you |
| Acute As with any acute traumatic injury, Rest, | | | | perform a sport that requires a lot of jumping or |
| Ice, Compression and Elevation (R.I.C.E) can be useful. | | | | landing your AT should be quite well prepared for |
| While there is swelling in the joint, a compressive | | | | skiing and snowboarding. |
| knee brace can help reduce the fluid build-up and also | | | | Brace/support – Stirrup Ankle Brace with Air/Gel |
| protect it while it is vulnerable. | | | | Pads |
| Brace/support – Compression Cold Therapy - | | | | Part number: AGSAB |
| Cryo/K | | | | Exercise tip |
| Rehab Once the swelling has gone down you can | | | | Calf stretching with your knee bent and straight is |
| start to think more about getting the knee stronger | | | | important to regain the full bend in your ankle again. |
| again and to start to use it more normally. At this | | | | Also your calf strength must be regained quickly |
| time its really helpful to use a Rehab-type brace to | | | | too. Sitting with a weight on your knee while raising |
| provide extra protection while you are starting to put | | | | your heel up and down will help to strengthen the |
| the joint under more controlled pressure and also to | | | | right muscles. Try putting the balls of your feet on |
| keep the swelling in check. | | | | a 2” block, this is will increase the stretch at the |
| Brace/support – ACL/PCL Functional Knee Brace | | | | bottom of the movement. |
| Part number: CIFK | | | | Wrist injury - Dislocation of the carpal bones in the |
| Prevention For a period of time after your injury it is | | | | wrist |
| often advisable to wear a sports brace to provide | | | | What is the injury |
| support as you build back into skiing again. It is | | | | The carpals are the small, delicate bones at the |
| important that the brace is not too cumbersome so | | | | bottom of your hand where it joins your wrist. |
| as to prevent freedom of movement and also not | | | | They can be dislocated by a heavy fall while you are |
| being too supportive to prevent the muscles from | | | | snowboarding, and can very painful indeed. It is initially |
| learning how to work properly again. | | | | hard to tell the difference between this dislocation |
| Brace/support – CoolMesh Hinged Patella Control | | | | and a fracture. |
| Support | | | | How it is treatedAcute – Make sure its a |
| Part number: MPHK | | | | dislocation of the carpals and not a fracture by |
| Exercise tip | | | | seeing a doctor and getting an x-ray. Assuming its a |
| During the acute phase it is important to rest the | | | | dislocation then it should be protected by using a firm |
| joint so it has time to recover, but it is also important | | | | brace and the R.I.C.E method. |
| to keep it as mobile as possible. Getting the balance | | | | Brace/support – CoolMesh Wrist Palm Brace |
| right between the 2 is crucial to a quick and effective | | | | Part number: MWP |
| recovery. Sitting on a friction-free surface like a | | | | Rehab – when you have clearance to do so, you |
| wooden floor and slowly bending and straightening | | | | need to start to gently mobilise the wrist by doing |
| your knee can be very helpful if your knee is stiff, | | | | specific exercises which you will be shown by your |
| gradually increasing the range as you work at the | | | | therapist. |
| exercise. | | | | Prevention – People often find that a support to |
| Ankle injury – Achilles Tendon rupture | | | | help you return to snowboarding gives you the |
| What is the injury | | | | confidence to start to use it again yet still provide |
| Although over the last 20 years the number of ankle | | | | some help until its stronger. |
| injuries have reduced while skiing and snowboarding, | | | | Brace/support – 3D Wrist Palm Support With Gel |
| they can still occur, even inside a protective ski or | | | | Pad - FKW - BB |
| snowboarding boot. One example is a ruptured | | | | Part number: BM/EWB |
| Achilles Tendon (AT), particularly common if you are | | | | Exercise tipA good one to start with when you are |
| male and over 40, when the tendon tends to | | | | ready is to hold your hands up in front of you with |
| weaken anyway. The AT is part of the calf muscle | | | | your palms facing each other as if you were praying, |
| and its job is to push you forward when you walk | | | | with your fingers pointing to the ceiling. Keep your |
| and to help control the landing when you ski or | | | | arms still and elbows as high as they will go. Keeping |
| snowboard. If the landing is ill-timed or awkward | | | | your hands together, slowly turn your hands so your |
| then you are more at risk of rupturing your AT. | | | | fingers are pointing away from you and then |
| You will often know if you have ruptured it from a | | | | towards you. Start slowly and gradually increase |
| sharp stabbing pain at the back of your leg near your | | | | over the coming weeks. |
| heel, people typically will feel like they’ve been | | | | |