THE SPORTS DOCTOR

By dr. Michael gross

Winter is almost upon us – just look out the window and there is no doubt of that. While you are dreaming about hitting the slopes, it is never too late to think about safety. Skiing is a high-speed sport that requires strength, endurance, balance, skill and coordination. Muscles involved are the quadriceps, hamstrings, glutes, abdominals and those of the lower back and arms.

At highest risk are the joints of the lower limbs, which bear the brunt of the forces passing through the body while skiing. The knee joint is the most vulnerable joint while skiing, with the ankle joint, the wrist, thumb and shoulder girdle being the other joints commonly injured. Improvement in skiing boots and bindings protect the foot, ankle and the tibia from injury. Unfortunately, this results in the ground forces being transmitted to the semi-flexed knee. Skiing is generally considered to be a sport with a high injury risk. That said, recent advances in design of equipment, as well as technique, have resulted in a drastic reduction of risk. However, injuries to the anterior cruciate ligament of the knee and spinal injuries continue to occur at an alarming rate. Thumb injuries and shoulder are also common occurrences. When you are injured, seek medical attention. The best treatment, of course, is to avoid injury altogether.

Presented here are ten easy ways to prevent injuries while you’re out on the mountain:

A physical conditioning program is very important in avoiding injuries on the ski slopes. Physical conditioning is vital for improved muscular strength, endurance, coordination and reflexes. Skiers should do exercises about a month-and-a-half to two months prior to heading for the ski resorts. Some good exercises to help prepare for the slopes include those which use similar motions. Swimming, bicycling and rowing use similar muscles and build endurance, as well as strength. Exercises which strengthen the thigh muscles are also helpful, such as squats. Most important are exercises to build core strength and balance. Don’t try to ski yourself into shape.

Stretching improves your flexibility, another key ingredient in avoiding a ski injury. When you stretch, combine both dry land stretching, as well as ski stretches with your skis and boots on once you are out on the mountain. Concentrate on stretching your legs and core, but don’t forget your upper body as well. Don’t forget to stretch when you get off the lift and are at the top of the mountain. A few minutes of stretching before you turn back down, could be the best investment you make all season. As for her recognition from the NSHSS, the humble teen said, “I honestly did not even know if I deserved it, considering there are countless youth activists that I look up to.”

“They are changing the world for the better and deserve the support and recognition, too,” she added. Don’t drink alcohol at lunch or on the slopes. Most ski accidents happen in the afternoon. The effects of muscle Nicky Enright, an art teacher at Riverdale Country School, believes Kothari is already an influential changemaker. fatigue – less strength and control – are increased by the consumption of alcohol. Contrary to popular belief, more “Her work as a youth-centered activist requires more than a combination of positive traits – her work is a calling, relaxation is not always a benefit to your skiing. Avoid which she answers loud and clear; she is gifted in service and advocacy,” Enright said. alcohol while on the slopes. Save the drink for après ski by a fire in the lodge. Besides leading Take Action Inc. and creating art, Kothari is also deeply involved in her school’s community, Choose the proper equipment. serving as an organizer of assemblies and panels, frontpage editor of the newspaper and founder of Take Action RCS, an offshoot of the larger non-profit. “Ishikaa is diligently changing the world while inspiring youth to truly engage with the issues they care about,” he said. Out of 500 applicants this year, Kothari was one of five who received a $1,000 Activism and Advocacy scholarship, which is given to graduating high school seniors who have shown passion for social, political or civil change and then acted within their communities.

Skiers using incorrectly adjusted skis and bindings are eight times more likely to sustain an injury. Consider ski conditions, ability and experience when choosing skis to buy. Buy skis and ski bindings together to ensure a proper fit. Choose skis based on your ability, the type of skiing you plan to do and your weight. Get measured by a professional to ensure a good fit. Skis now are shorter and more shaped like an hourglass than in the past. If you’re still hanging on to your sentimental favorites, this is the year to update. Choose poles for skiing that fit your height. To find the right size pole, stand in your ski boots and hold the pole upside down to the ground. Place your hand under the basket (the round piece at the bottom of the pole) and touch your thumb to the basket. Your arm and the pole should create a 90-degree angle. If the angle is more than 90 degrees, you need a longer pole. If the angle measures less than 90 degrees, your pole must be shorter. Purchase boots for skiing that fit snugly and offer proper support based on your skiing ability. Novice skiers generally wear “soft” boots that allow for slower skiing while advanced skiers choose stiffer boots that offer agility and work well with speed. Find ski goggles that provide protection from ultraviolet rays, wind and sun glare. Loosening your bindings is a common trick that will help to avoid knee, hip and leg injuries. If you already have all the equipment you need, make sure it is well maintained and in even better shape than you are.

The highest risk of accident is after 3 p.m. on the third day of your ski trip. This is because muscle fatigue reaches its peak 48 hours after you start your vacation. In general, recreational skiers on a skiing holiday should follow “The Rule of Three,” which recommends a stop no later than 3 p.m. each day, skiing not more than 3,000m each day and taking the third day off.

Don’t just rely on the rule of three, however. If you do feel tired while skiing or snowboarding, it’s important to listen to your body and take breaks as necessary. If you’re on the trail, pull off to the side – never stop in the middle, below a jump or blind rollover. If you can, head to the closest lodge for water and a snack, and rest for a little while before heading back out.

If you’ve really overdone it on the slopes in the morning, don’t overdo it and push yourself to ski all day. There’s nothing wrong with quitting a little early if it helps prevent a serious injury. Go get a massage or use the hot tub to soothe those tired muscles instead. Besides, there are fewer people in the resort hot tub in the mid-afternoon anyway.

From the novice to the most experienced expert, an hour with an instructor at the start of your trip can be a good idea and a great way to prevent injuries. A qualified ski instructor can help you improve your skills, so that you can safely ski more challenging terrain. Bad habits learned early on, are difficult to resolve and a good instructor can identify them and help correct them. Proper form and technique are essential to avoid injuries.

It is important to choose ski runs that you can ski on successfully. If you select a run that is too difficult for your level of expertise, you are more likely to suffer an accident. Ask the ski instructor to describe the various runs so that you have a clear idea of what to expect, and what level of expertise is required. If you are skiing in unfamiliar terrain, an instructor can help identify the runs that are most appropriate for you, and point out potential rough spots.

When buying ski wear, look for fabric that is water and wind resistant. Look for wind flaps to shield zippers, snug cuffs at wrists and ankles, collars that can be snuggled up to the chin and drawstrings that can be adjusted for comfort and keep wind out. Be sure to buy quality clothing and products. Dress in layers. Layering allows you to accommodate your body’s constantly changing temperature. For example, dress in polypropylene underwear (top and bottoms), which feels good next to the skin, dries quickly, absorbs sweat and keeps you warm. Wear a turtleneck, sweater and jacket. Be prepared. Mother Nature has a mind of her own. Bring a headband or hat with you to the slopes as 60 percent of heat-loss is through the head. Wear gloves or mittens (mittens are usually better for those susceptible to cold hands).

Recent research has shown that the use of a helmet reduces the incidence of any head injury by 30-50 percent. That the decrease in head injuries, however, is generally limited to the less serious injuries, such as scalp lacerations, mild concussions (Grade I) and contusions to the head, opposed to more serious injuries, such as concussions greater than Grade II, skull fractures, closed head injuries and the like. There has been no significant reduction in fatalities over the past nine seasons even as the use of helmets has increased to 57 percent of overall usage among skiers and snowboarders and to as much as 43 percent within the population at greatest risk – experienced young adult male skiers and snowboarders.

This trend emphasizes the importance of not increasing risk-taking behavior simply because you are wearing a helmet. It is important that any helmet be properly fitted and that it doesn’t uncomfortably restrict your vision or hearing. Read the helmet manufacturer’s information and learn about what level of protection a particular helmet will provide. All models are not the same and do not provide the same level of protection.

You are going to fall; falling while skiing is inevitable. Since you are going to fall eventually, learn to fall correctly. In a fall, keep your arms forward and your hands over your skis if possible. Keep your arms away from your body; don’t keep them tucked in. Don’t fully straighten your legs when you fall. Try and keep them bent. After a fall, don’t try to get up until you have stopped.

Working with town officials and school administrators, Kothari spearheaded the creation of two gigantic murals against gun violence that were displayed in two municipal parks, Memorial and Ruckman.

Due to the ongoing COVID-19 pandemic, Kothari has transformed her ideas into paintings instead of murals. Two of those pieces, “Gender Inequality in Politics” and “Drowning In High School,” were recently featured in The Bronx Museum of Art.

She is also working on a mural at Riverdale Country School that highlights the importance of racial justice activists throughout history. Her creation will also convey that “the fight is far from over,” Kothari said.

Observe the National Ski Areas Association Code listed below and share with other skiers the responsibility for a great skiing experience. -Always stay in control. -People ahead of you have the right of way. -Stop in a safe place for you and others. -Whenever starting downhill or merging, look uphill and yield. -Use devices to help prevent runaway equipment. -Observe signs and warnings and keep off closed trails. ‘Her Work Is A Calling’ -Know how to use the lifts safely.

Skiing can be a fun and healthy pastime. Taking the time and making the effort to prepare, trying to observe a few simple rules and being smart enough to know when you’ve done enough can make all the difference. Some injuries are unavoidable, but most can be prevented. Hopefully, your next itinerary won’t include a visit to the ER. But if you do have bad luck, follow up and get the proper care when you return home. Dr. Michael Gross is the founder of Active Orthopedics and Sports Medicine, now a part of Summit Health, where he a clinical director of Orthopedic Surgery. Dr. Gross is an associate professor at the Hackensack Meridian School of medicine and the chief of Orthopedic Sports Medicine at Hackensack University Medical Center.

This fall, the high school senior plans to attend Yale University, where she hopes to continue her social justice work. Besides continuing to grow Take Action Inc., Kothari aims to produce more murals that convey “the plight and accomplishments of marginalized people.” She admits that juggling her schoolwork with advocacy work can be “difficult at times,” but that running Take Action Inc. and mural-making are activities she enjoys. “Not only am I passionate about them, but also, they have the potential to empower and inspire myself and others to create transformative change,” Kothari added.

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