The importance of warming up before sport
Warming up is the foundation of any properly executed physical effort and is extremely important in outdoor sports at low temperatures. The process involves cardiovascular exercises that steadily increase in intensity, complemented by resistance and stretching exercises, particularly for the areas that will be worked hardest. The ideal duration for this type of preparation is 15–20 minutes, the aim being to progressively increase circulation, body temperature and heart rate in order to prepare the body for effort. Warming up is also a stimulant that prepares the mind for sporting activity. A heightened state of alertness puts the brain in a fully conscious, active state, increasing attention and reaction times. All of this is essential on the slopes, where the unexpected is the main obstacle on the route. It is well known, in fact, that most skiing accidents happen at the bottom of the slope, the reason being a lapse in attention caused by fatigue. Reasons for warming up:- Cardiovascular adaptation to the specific effort;
- Preventing a muscle tear or overload;
- Improving reaction speed and strength in the event of a loss of balance.
The most common conditions resulting from winter sports accidents
Any physical activity carries the risk of injury or impact, but the likelihood of severe conditions is much higher in sports specific to the cold season. This is because this type of activity involves speed, sliding and hard surfaces, which calls for preventive measures. The most common orthopaedic conditions resulting from winter sports:- Anterior cruciate ligament tears;
- Meniscal tears;
- Collateral ligament tears;
- Shoulder dislocations;
- Fractures of the forearm and lower leg.
What to do in the event of an injury
If you witness an injury during a winter sport, it is worth knowing that untrained help can make the patient's condition worse. It is therefore recommended that only bystanders who know the protocol for such situations assist the person concerned, until a specialist team arrives. Those who do not know first-aid techniques can offer moral support, while providing a minimum of comfort until medical personnel arrive. In general, injuries sustained during winter sports should be followed by a visit to a specialist as soon as possible. Until seeing an orthopaedic surgeon, however, the patient can apply the RICE protocol (Rest, Ice, Compress, Elevate). This involves resting the affected area, applying ice compresses locally, bandaging the affected part and keeping the limb above heart level, to support good blood circulation.Recommendations for preventing injuries on the slopes
Alongside the absence of a proper warm-up, one of the main causes of accidents during winter sports is a lack of preparatory physical conditioning. A training programme carried out at least 3–4 weeks beforehand will significantly reduce the risk of injury. It is also worth noting that professional skiers undertake training designed to acclimatise the body to low temperatures and high altitudes.So, before you put your ski boots on, bear in mind:
- Exercising regularly, so that you are in good physical condition when taking part in winter sports;
- Good hydration before sport and a nutrient-rich diet;
- Carrying out a warm-up before the sport itself;
- Using appropriate protective equipment (helmets, braces, protective pads);
- Instruction from qualified personnel, particularly for beginners;
- Choosing descents progressively, according to their level of difficulty.
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