With February half term a few blistery weeks away, many thrill seekers will be donning their Long Johns and questionably fluorescent outer attire in search of snow filled slopes and Gluhwein. Not surprisingly, our national gung-ho attitude often leads to an influx of wheelchairs, crutches and slings in the arrivals lounge of Heathrow Airport. Though nobody likes to admit it, snowboard and ski safety is probably the most important element to an enjoyable winter holiday. Fashionable? No – but then, neither is a cast unless you’re 15.
Warm up: Though the sun may be shining through the picturesque mountains – baby, itֳ cold outside. One would not jump on the squat rack without warming up and the slopes are no different. Perhaps unsurprising due to the often mocked “bend ze knees” adage, the knees are subjected to a fairly hefty beating on the powder. Though many non-acute knee injuries are typically symptoms of problems elsewhere, special attention should be paid to the lower body. It may not be hip, but ensuring the lower limbs are completely warm before you pound the powder will help you ski more like Bond.
Our tip: Exercises such as leg swings, lunges, round the worlds and hamstring stretches. For best results add these to your workout regimen alongside your regular leg routine.
Staying warm: According to the Canadian Center for Occupational Health and Safety, when moisture from excessive sweat accrues in a garment, its insulation value decreases. Clothing, gloves and face cover that wick moisture away from the skin whilst providing insulation will help protect against frost bite, and you donִ want that – just ask Ran Fiennes
Top tip: The PhysioRoom.com Baselayer Compression Top provides insulation and wicking to keep you warm and dry. We also stock a range of wicking hats and gloves in (fortunately) conservative colours.
Hydration and nutrition: Most injuries occur during the latter stage of the day when glycogen depletion is at its most apparent. This is an obvious safety concern as a lack of glycogen can trigger dizziness, cramps and overall tiredness – not great in a high risk environment. Eating a low-gi carbohydrate breakfast promotes a slow release of energy throughout the day. Hourly top ups of around 200kcal will fend off the afternoon slug and keeping you bouncing over moguls all day long. Fluid loss is also a major factor in any endurance activity and with the added menace of the cold, can be very problematic on the slopes. Be sure to keep hydrated through energy drinks and water, but beware of yellow snow.
Top tip: Using a hydration bag such as the Ultimate Performance Range available at PhysioRoom.com is an easy way to keep hydrated throughout the day and carry essential nutrition – not to mention spare socks.
Alcohol: It is all too easy to get caught in the often lax rules concerning alcohol on the slopes. Though Granny used to say that “brandy warms the bloodբ she was, unfortunately, lying. Drinking on the slopes can be particularly hazardous as the alcohol dilates the blood vessels, moving warm blood closer to the skin. Though initially giving the illusion of warmth, the ricochet effect is that with blood now pumping closer to the skin, the body will lose vital heat which is key to survival in say, an avalanche.
Top tip: Should you come across a St Bernard on an Alpine pass, be sure to use his body for heat and not the tempting tipple around his neck.
Author: Toby Cryne