injury management

From Slopes to Strains: How to Prevent and Manage Skiing Injuries

January 22, 2024 by Jon Crooker

It’s that time of year again when new and experienced skiers will be hitting the slopes. While skiing is fun (for the most part), it also comes with a risk of injuries. From strained muscles to broken bones, accidents can happen to even the most skilled skiers. In this article, we will explore effective strategies to help prevent and manage skiing injuries.

Whether you’re a seasoned pro or a first-time skier, taking steps to reduce your risk of injury is crucial. We will go through tips and techniques to strengthen your body and improve your skiing technique, minimizing the chances of accidents occurring, from proper warm-up exercises to choosing the right gear.

As well as prevention, we will also go through some of the best practices for managing skiing injuries if they do occur. From common sprains to more serious injuries, knowing how to respond promptly and effectively can make all the difference. We will discuss the importance of immediate medical attention, proper treatment methods, and rehabilitation techniques to aid in a speedy recovery.

Don’t let the fear of injuries hold you back from enjoying the exhilaration of skiing. Hit the slopes with confidence, knowing you’re prepared to prevent and manage any issues that may arise. So, let’s strap on our skis and get started on a safer skiing journey!

Common skiing injuries and their causes

Some of the most frequent skiing injuries include:

Knee injuries: The twisting and turning motions of skiing can put excessive strain on the knees, leading to ligament tears or strains, ACL tears or sprains, medial collateral ligament rupture or sprain, torn meniscus, or fractured patella.

Shoulder injuries: A sudden fall or collision can result in a torn rotator cuff, AC joint separation, or a dislocated or fractured shoulder.

Wrist and thumb fractures: Falling onto an outstretched hand can cause fractures in the wrist, particularly if the skier is not wearing wrist guards. We also have to mention skier’s thumb because it is a thing. It’s an injury to the ulnar collateral ligament in your hand and usually occurs from falling.

Ankle sprains: Abrupt changes in direction or uneven terrain can cause sprains or strains in the ankle joint.

Head and spinal injuries: Skiing at high speeds and on challenging terrains increases the risk of spine and head injuries, including whiplash, concussion, or worse.

Understanding the causes of these injuries is crucial in developing effective prevention strategies. Factors such as improper technique, fatigue, inadequate warm-up, and equipment failure contribute to the occurrence of skiing injuries.

Understanding the importance of prevention

Prevention is the key to ensuring a safe and enjoyable skiing experience. By implementing proper techniques and taking necessary precautionary measures, skiers can significantly reduce the risk of injuries. Preventive measures include:

Physical conditioning: Regular exercise and strength training can improve overall fitness and reduce the likelihood of muscle strains or tears.

Proper warm-up exercises: A thorough warm-up routine helps prepare the body for the physical demands of skiing and increases flexibility. Those who read our blogs regularly know we often talk about warming up and stretching.

Skiing lessons: Taking skiing lessons from certified instructors can enhance technique, improve balance, and reduce the chances of accidents.

Appropriate gear selection: Wearing well-fitting ski boots, helmets, goggles, and protective padding can provide essential support and protection.

Pre-skiing warm-up exercises and stretches

Before hitting the slopes, it’s crucial to warm up the muscles and prepare the body for the physical demands of skiing. Here are a few warm-up exercises and stretches that can help:

Leg swings: Stand beside a wall or hold onto a stable object for balance. Swing one leg forward and backward, gradually increasing the range of motion. Repeat for 10-15 swings on each leg.
Squat jumps: Perform squats while adding an explosive jump at the end. This exercise helps activate the leg muscles and improves lower body strength.
Lunges: Take a step forward with one leg and lower the body into a lunge position. Hold for a few seconds, then step back and repeat with the other leg. This exercise targets the quadriceps and glutes.
Hip stretches: Stand with feet shoulder-width apart and cross one leg over the other, placing the ankle on the opposite knee. Slowly lower into a squat while keeping the back straight. Hold for 15-30 seconds and repeat on the other side.

Remember to perform these warm-up exercises in a controlled manner and listen to your body to prevent any injuries. A proper warm-up routine will increase blood flow to the muscles, improve flexibility, and reduce the risk of strains or tears.

Four skiing techniques to prevent injuries

Mastering proper skiing techniques is essential for injury prevention. Here are some techniques to keep in mind:

Maintain a balanced stance: Keep your weight centered over your skis and avoid leaning too far forward or backward. This helps maintain control and stability.
Bend your knees: Flexing your knees helps absorb shocks and maintain balance. Avoid locking your knees, as it puts unnecessary strain on the joints.
Use your edges: Utilize the edges of your skis to control your speed and direction. This technique enhances stability and prevents unwanted slips.
Start with easier slopes: If you’re a beginner or returning after a long break, stick to slopes that match your skill level. Gradually progress to more difficult terrain as you gain confidence and experience.

By practicing and implementing these techniques, you can minimize the risk of accidents and enjoy a safer skiing experience.

Skiing gear and equipment for injury prevention

Choosing the right gear and equipment is crucial for preventing injuries and ensuring maximum safety on the slopes. Consider the following tips:

Ski boots: Invest in properly fitted ski boots that provide ankle and arch support. Ill-fitting boots can lead to discomfort and increase the risk of ankle sprains.
Helmets: This may seem like common sense, but many people ski without a helmet. If you collide with an object or hurtle head-first down the slope, you’ll be thankful you wore one. Look for a helmet that fits snugly and meets safety standards.
Goggles: Protect your eyes from sun glare, wind, and debris by wearing goggles. Look for goggles with UV protection and anti-fog features.
Protective padding: Elbow and knee pads, as well as wrist guards, can provide additional protection against fractures and sprains.

Remember to regularly inspect your gear for any signs of damage or wear and tear. Properly maintained equipment is essential for optimal safety while skiing.

Managing skiing injuries on the slopes

Despite taking preventive measures, accidents can still occur. It’s crucial to know how to respond promptly and effectively in the event of a skiing injury. Here’s what to do:

Stop skiing: If you or someone else is injured, immediately stop skiing and assess the situation. Continuing to ski can worsen the injury.
Seek medical attention: In the case of severe injuries, call for professional medical help or ask someone to do so. If the injury is minor, ensure that it is appropriately treated.
RICE method: For sprains or strains, remember the RICE method – Rest, Ice, Compression, and Elevation. This helps reduce pain and swelling.
Stay hydrated: Proper hydration is essential for optimal recovery. Drink water regularly to replenish lost fluids and prevent dehydration.

Chiropractic treatment of skiing injuries

If you do end up with a skiing injury that is not a break or fracture, we recommend you book an appointment with us so Dr. Crooker can assess the injury. Chiropractic treatments such as chiropractic adjustments and Active Release Technique (ART) can help to speed up recovery by realigning your body, increasing joint mobility and helping with blood flow. A well-functioning nervous system will help you to heal faster.

Rehabilitation exercises for skiing injuries

After treatment, Dr. Crooker will develop a personalized rehabilitation plan tailored to your specific injury. Rehabilitation plays a crucial role in the recovery process after a skiing injury. Below are a few example exercises that we may prescribe at Bryn Mawr Wellness that can aid in rehabilitation:

Range of motion exercises: Perform gentle stretches and movements to improve joint flexibility and regain full range of motion.
Strengthening exercises: Gradually introduce strength-building exercises to target the affected muscles and regain strength.
Balance exercises: Enhance stability and proprioception by incorporating balance exercises into your rehabilitation routine.

Skiing injury prevention and management tips

Here are some additional tips to prevent and manage skiing injuries:

Know your limits: Ski within your skill level and avoid attempting advanced maneuvers or terrains that exceed your abilities.
Stay hydrated and well-nourished: Proper nutrition and hydration are key to maintaining energy levels and preventing fatigue during skiing.
Take breaks and rest: Listen to your body and take regular breaks to avoid overexertion. Resting allows your muscles to recover and reduces the risk of injuries.
Be aware of weather conditions: Check weather forecasts and be prepared for changing conditions. Adjust your skiing plans accordingly to ensure safety.

By following these tips, you can enjoy a safer and injury-free skiing experience.

Conclusion: enjoying a safe and injury-free skiing experience

Skiing is an exhilarating sport that provides endless thrills and excitement. However, it’s essential to prioritize safety and take necessary precautions to prevent and manage skiing injuries. By understanding common injuries, implementing preventive measures, practicing proper techniques, and using appropriate gear, you can significantly reduce the risk of accidents on the slopes.

In the event of an injury, remember to seek immediate medical attention, follow proper treatment methods, and engage in rehabilitation exercises to facilitate a speedy recovery. With the right knowledge and preparation, you can confidently hit the slopes, knowing you have the tools to prevent and manage skiing-related injuries.

So, strap on your skis, embrace the winter wonderland, and enjoy a safe and injury-free skiing experience!

Frozen Shoulder – Symptoms, Causes and Treatment

August 2, 2023 by Jon Crooker

Frozen shoulder, also known as adhesive capsulitis, can be extremely debilitating. Frozen shoulder can cause pain and affect the performance of everyday activities. It can also take a long time to improve. Frozen shoulder can be hard to diagnose as it doesn’t appear on an X-ray or MRI scan. In this article, we’ll go over the symptoms, causes, and treatment of the condition.

What are the first signs of a frozen shoulder?

There are three stages to a frozen shoulder:

1. Freezing stage

The first signs are usually pain in the shoulder and a restriction in mobility. For example, struggling to lift your arms above your head. Pain when washing your hair, reaching up high, and if you’re a side sleeper, pain when laying on the affected shoulder. The pain can radiate up your neck or down your arm. This stage can last anywhere from 2 to 9 months.

2. Frozen stage

As you start to move your shoulder less, the connective tissues around the shoulder joint (glenohumeral joint) thickens and contracts. The pain generally lessens, but the lack of mobility increases. At this stage, the stiffness has truly set in. This stage can last up to between 4 and 12 months. In severe cases, scar tissue starts to form.

3. Thawing stage

Eventually, the shoulder will begin to ‘thaw,’ and movement will slowly return. This can take anywhere from 5 to 24 months.

The length of each stage really depends on the treatment. Returning to full health can be sped up with chiropractic care and self-care in between appointments.

What causes frozen shoulder?

There really is no one cause. An injury can trigger a frozen shoulder. In addition, those who have their arm immobilized in a sling are at risk, especially if they don’t undertake any stretching. Rotator cuff injuries can also lead to a frozen shoulder.

Those who have had a stroke are at risk, and certain diseases can increase your risk, such as diabetes, thyroid issues, heart disease, and Parkinson’s disease. Sometimes, the reason is obscure, and we’ll never know what caused the process to start.

What is the fastest way to get rid of a frozen shoulder?

First, other shoulder injuries, such as bursitis or a rotator cuff injury, need to be ruled out. Here at Bryn Mawr Wellness, Dr. Crooker assesses all suspected cases thoroughly, looking at all factors, including range of motion and the condition of the connective tissue around the shoulder joint.

Once a diagnosis is made, treatment will usually utilize several chiropractic techniques, including ART. Essentially, ART stretches, separates, and releases connective tissue adhesions, increasing your range of motion, flexibility, and strength while also restoring vascular circulation.

Chiropractic adjustment will help to restore alignment and optimize nerve conduction and flow, helping to reduce inflammation and the shoulder to relax and heal.

In addition, Dr. Crooker will explain specific stretches to perform at home to help speed up recovery.

Are Your Children Damaging Your Body?

April 25, 2019 by Jon Crooker

Children, we love them… but sometimes our bodies don’t! We enter parenthood prepared for sleepless nights, but no one tells us about the toll that weeks, months, and years of cradling and picking up little ones will take on our bodies.

Lifting them out of cribs, into cribs. Rocking them to sleep, coaxing a toddler into a car seat, all the while bent over trying to get the straps done up. Undertaking chores with a toddler perched on your hip. Giving piggyback rides…. The list goes on. The result? We’ve seen everything from bad backs to painful elbows to achy shoulders.

Our top five dos and don’ts

Do think about your posture when picking your child up. It’s the same technique for lifting any object, even your child. Lift using your legs and not your back. Bend down into a squat and lift with a straight back. Never bend over from the waist as this will strain your back muscles.

Don’t carry your child on your hip. It’s easy to do but standing with your hip out will cause damage over time, not just to your hip but to your pelvis, back, neck, even your arms. If you don’t have a carrier or stroller, carry your child in front of you, with their arms and legs wrapped around you, so that their weight is distributed evenly.

Do take time to position your body correctly when taking your child in and out of their car seat. It’s an awkward space and it’s easy to twist something while maneuvering your child.

Don’t pick your child up from sitting. Staying seated and leaning forward places pressure on the spine. In fact, the pressure on your spinal discs as you lean forward increases up to as much as ten times the weight of your little one. That makes for one heavy toddler!

Do find time to look after your body, even if it’s undertaking some strengthening stretches. For example, cobra is an excellent stretch. It opens up the chest and stretches the muscles in your lower back and abs, as well as stretching and strengthening the muscles in your shoulders.

Don’t suffer – seek help

The best course of action is to seek treatment sooner rather than later. Unlike an injury picked up playing sport, you can’t take time out from your children so you’ll just keep aggravating the injury. Plus, the longer you leave it, the worse it can get and the longer it will take to heal. Give us a call as soon as you feel that first niggle so we can keep you running around after your brood.

Why Text Neck is Such a Problem

June 5, 2018 by Jon Crooker

Text neck is a relatively new term, coined from the bent over position we find ourselves in while texting and the resulting pain it causes. The neck is a wonderful thing. It supports the weight of the head which on average is about 10 pounds.

However, that’s with the head in the position it should be, straight on top of the shoulders when standing. When the neck bends forwards and downwards, the law of gravity increases the weight of your head. A study published in the journal ‘Surgical Technology International’ showed that if you leaned forward by just 15 degrees the head weight feels more like 27 pounds.

A 45-degree angle and the head weight feels like 49 pounds, and with a 60 degree angle forward – common when texting or browsing the web on your smart device – and your head feels like 60 pounds! That means your neck is having to cope with an extra 50 pounds of weight – that’s a 500% increase. No wonder our necks are suffering!

Why is text neck so bad?

It’s true, looking down isn’t a new thing. We’ve been looking down to read for years. However, never before have we looked down for such long periods as we do since we could text, email and surf the web from our smart devices. In fact, according to a study from IDC, 79% of respondents had their phone on or near them for all but up to 2 hours of their waking day.

Preventing text neck

We aren’t asking you to give up your phone, but we are asking you to make some simple changes:

Keep your phone at eye level. The more you can avoid looking down and increasing the angle of your neck (which as we know increases the weight of the head) the less you’ll strain your neck
Take frequent breaks. Prolonged neck flexion is much worse than short bouts
Practice good posture. Stand up straight with your shoulder blades pulled back
Keep healthy. Stretch your back and neck regularly.

The neck is one of the most common areas of complaint we treat at Bryn Mawr Wellness. If you are feeling any sort of discomfort, then please book an appointment so we can assess what’s going on. We can then use the appropriate technique to get you back up to full health. We’ll also show you a range of stretches to help you keep that way.

Common Types of Elbow Pain

December 13, 2017 by Jon Crooker

The elbow is an incredibly active joint. As such, it is susceptible to a range of conditions that can end up being very painful. If you are suffering from elbow pain, we may be able to help. At Bryn Mawr Wellness, we often see, and treat, people suffering from tennis elbow, golfer’s elbow and triceps tendinitis, as well every day strains and sprains. But what is tennis elbow, golfer’s elbow and triceps tendinitis?

Tennis elbow

Lateral epicondylitis, commonly known as tennis elbow, is not limited to tennis players, though the majority of tennis players will end up with tennis elbow. It occurs from undertaking repetitive activities such as painting with a brush or roller, running a chain saw, using hand tools. With tennis elbow, pain is felt on the outside portion of the joint.

Golfer’s elbow

Medial epicondylitis, also known as golfer’s elbow, is caused by repetitive activities that involve flexing the wrist. If you tend to put a lot of top spin on the ball when playing tennis then you’ll more than likely end up with golfer’s elbow instead of tennis elbow. Bad form when weight lifting can cause golfers’ elbow as can many other repetitive motions from computer work to yard work. Along with pain on the inside of the elbow, a weak grip can also be a symptom.

Triceps tendinitis

This occurs at the tip of the elbow. Again, repetitive motion may be to blame such as undertaking push-ups. This can also occur from a single event involving a forceful elbow extension, such as using a hammer vigorously .

Relieving elbow pain

If you are aware of what caused your pain then you can take steps to stop undertaking the activity. Icing or applying a heat pack may help, as can stretching (when undertaken correctly).

At Bryn Mawr Wellness we work with you to diagnose the problem and identify the cause, ruling out other conditions such as arthritis. We then utilize a range of chiropractic techniques to help treat the injury and relief the pain. If you’re experiencing elbow pain then give us a call to see how we can help you.

How to Cope if You Hurt Yourself on Vacation

August 8, 2017 by Jon Crooker

Vacations are meant to be fun, but sometimes injuries happen so what can you do to ensure your vacation isn’t ruined?

Before you get there

You don’t want to turn up to your vacation destination stiff and in pain from the journey there. Read our blog on how to travel well for top tips on looking after yourself while travelling by plane or car.

Before you even leave though, think about your baggage. Hauling heavy luggage is one of the most common ways in which people injure themselves, often resulted in severe back ache. If you can’t lift your bag comfortably, either divide the content between two bags, or ruthlessly take items out.

Remember to pack good supportive footwear, especially if you are thinking of undertaking a lot of sightseeing. Flip-flops are not up to the job and can cause a range of injuries. See our blog post. Also think about coming in for a check-up so we can make sure you’re in tip-top condition before you go!

Injuring yourself on vacation

When on vacation remember our advice on the flip-flops and note that the same advice for heavy luggage applies to your beach bag. Don’t overload it so that you end up walking crooked, especially on an uneven surface.

If you’re going to join in games such as beach volley ball, make sure you stretch before and after… and only join in if you know your bodyis up to the challenge. Remember to keep hydrated and if going on a beach holiday, get up from that sun lounger and move your body so it doesn’t get stiff – especially when lying on your front with your head turned to the side.

If you injure yourself on vacation be sure to seek out the appropriate medical treatment. Muscle injuries can be kept under control with some simple stretches or by resting and icing. We had a client who while on vacation woke up in excrutiating pain. The bed was too hard and was causing back, hip and referral pain. By undertaking one simple stretch she was able to relieve most of the pain until she returned home and came in for treatment. It eased the symptons so that she could enjoy her vacation fully.

Safety on vacation is paramount to the overall satisfaction of your experience. Paying attention to your body and being aware of your every move will help prevent accidents from happening. Simply Contact us for a holistic chiropractic approach if you are still experiencing pain from an accident or an injury after a vacation.