Expert tips for safe skiing: Precautions & preparations for upcoming season

Skiing is an exciting sport that can promote cardiovascular health, enhance sleep quality, and increase strength, agility, and coordination. However, the sport also ranks higher in terms of the probability of athletic injuries.

As we approach the skiing season once again, there are some skiing precautions that we could take a look.

⛷️ How to make warm-up preparations?

It is crucial to prioritize safety measures when skiing. Warming up before skiing helps to elevate body temperature, activate joints, and strengthen muscles. Experts recommend aerobic activities such as jogging and jumping jacks to get the body warmed up.

You can do the following:

The neck can be flexed and extended, and rotated laterally; the elbow joint can be flexed, extended, and stretched; the spine can be laterally stretched and rotated; the knees can be partially squatted and twisted. By starting from your head to feet to make all the joints in the body flexible, followed by muscle activity, exercises similar to plank pose can be done to strengthen the core.

🎿 How to wear skiing/snowboarding equipment?

Whether skiing on snowboard or skis, in order to protect the brain from injury, a helmet must be worn. For snowboarding, more protective gear is needed, such as wrist guards, elbow pads, knee pads, and sometimes even Padded Shorts, because the likelihood of falls is higher when learning to snowboard.

🏂 What to eat before, during, and after skiing?

Advice from experts:

• Before exercising, do not do so on an empty stomach. It is generally recommended to eat until 80% full, paying attention to a balanced diet of meat and vegetables for comprehensive nutrition.
• During exercise, remember to replenish fluids and electrolytes in a timely manner. You can appropriately consume functional beverages.
• Outdoor skiing is typically done in low temperatures. Throughout the exercise, there will be a significant loss of sweat and body fluids, leading to dehydration and electrolyte imbalance. Therefore, it is advised to eat and replenish fluids and electrolytes promptly after 30 to 45 minutes of exercise.

👧 Experts suggest that children aged around 4 are generally considered suitable for skiing. Before 4 years old, children's balance function is not yet fully developed, and engaging in winter sports too early may lead to falls and injuries.

🧸 Could stuffed toys replace skiing/snowboarding equipment?

Experts suggest that beginners in snowboarding can use stuffed toys as cushions to reduce the impact of falls. Placing them on the knees or under the buttocks can help protect these areas. However, intermediate or advanced skiers should avoid using stuffed toys as they may limit flexibility and hinder skiing movements, potentially leading to injuries.

Experts also advise that when falling, one should try to land on their side rather than on their front or back. For those who enjoy skis, it is advisable to discard their ski poles before hitting the ground.

(Source: CCTV News)

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