Reducing Risk of Ski Injury - Natasha Richardson's tragic death following ski accident

British actress Natasha Richardson took what probably looked like an innocuous spill recently while skiing at Mont Tremblant, here in Quebec. Following the accident, she reported feeling ill and was taken to hospital in Montreal, and then apparently transfered to Lenox Hill Hospital in New York City. This unfortunate accident will undoubtedly serve to propagate the popular myth that skiing is a dangerous sport.

[Note: I've since learned of Ms Richardson's tragic death. My sincere condolences go out to her family and friends.]

Skiing already gets a bad rap as far as injury goes. The cliché of ski vacationers spending the week in a cast after their first day on the slopes is a favorite of Hollywood writers. But the truth is, statistically skiing is much less dangerous than many other popular recreational activities. A quick look at statistics shows higher injury rates in sports such as softball, swimming, basketball and bicycling - sports that most would consider quite benign.

But like any open-skilled activity, of course there is some risk associated with skiing. Taking a few simple measures can go a long way to making sure you stay safe on the slopes and get the most out of a beautiful sport.

1. Wear a helmet
Especially when you are out of your comfort zone, make sure you protect your noggin. This means ALL beginners should don their lid. When you are learning a new skill, you need to think about every move. This means you are more mechanical and prone to falling. I rarely wear a helmet, but when training in gates (racing) I always do. That’s because I don’t do it often and am out of my element. Every beginner is in this situation.

2. Use well maintained, well fitting and well adjusted equipment
Boots that are too big, skis that are two long, clothing that is ill fitting or not warm enough, and other equipment related factors can lead to accidents. They can also make the consequences of an accident more extreme. For example, badly adjusted ski bindings can fail to release during a benign fall and turn an innocent spill into a broken leg. Make sure all your equipment has been professionally evaluated for proper fit and calibration.

3. Observe the rules of the road
Knowing how to behave on the slopes can protect both you and others from injury. The Skier Responsibility Code (http://skiing.about.com/od/safetyforskiers/a/skicode.htm) lays out the guidelines for all snowsports participants. Something as simple as knowing to yield way to skiers below you on the slope can greatly reduce risk of a mishap.

4. Learn the lay of the land
There’s nothing like being surprised by the terrain to cause a fall. Careening over a blind roll to find that the trail takes a sharp turn is a surefire way to induce panic, freeze up and fall. Get a feel for the lay of the land from a trail map. Take it easy your first time down a new trail. And ideally, hire a guide or instructor to show you the ropes when visiting a new ski area. This is no guarantee, but it helps.

5. Maintain a solid movement palette and freedom of movement
The better your overall ability to move your body efficiently in space, the more chance you will have to recover from slight mistakes without falling. The more mobile and coordinated you are, the better your movement will be. The best approach for maintaining this type of movement freedom is to engage in regular sessions of joint mobility training, such as Intu-Flow, and regular bodyweight circuit training that takes you through every plane of movement, such as FlowFit®.

None of these measures is a guarantee, but together they represent a solid dose of prevention. Every sport carries it’s inherent risk of injury. Unfortunate accidents can happen. And they usually seem to happen just when you least expect them. Make sure you do what you can to prevent them and you’ll increase your chances of reaping everything physical activity has to offer while all but eliminating the risk of injury.

Bodyweight Exercises For Skiers - The CST Leg Swoop

In my ongoing mission to peel away some of the myths associated with conditioning for skiers, I want to look at a series of exercises that are well suited for ski fitness and explain why they are effective. The first is a bodyweight exercise requiring no equipment.

Skiing is truly a three-dimensional, open skilled and unpredictable sport. The skier is constantly pulled in different directions by gravity and inertial forces as they move through the turn. This means that the core is extremely important in managing those forces and allowing the skier to maintain structural alignment throughout the turn and regain a strong alignment quickly after a mistake.

But common approaches to core training are two-dimensional and ineffective for an open-skilled sport like skiing. The skier needs exercises that solicit the core through full body movements that rely on the core to stabilize and to tie the upper and lower body together in a coordinated manner.

One of the most common stabilizing patterns of the core in skiing is the cross-body diagonal pattern of muscle and connective tissue which drapes from the shoulder on the inside of the turning arc to the hip on the outside of the arc. In his seminar work, Anatomy Trains, author Thomas Myers refers to this as the Front Functional Line.

You can imagine this line of muscle and connective tissue working from inside shoulder to outside hip / thigh in this photo.


If this line of pull is weak or dysfunctional, the skier will end up rotated and lose traction on the snow. One of the best bodyweight exercises to train this movement or stabilization pattern is the CST Leg Swoop. Instead of trying to describe it here, you can view this detailed tutorial of the CST Leg Swoop bodyweight exercise on YouTube.

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For more ski fitness, check out my new SkiFlow Fitness blog.