10 Tips for Safe Skiing and Snow Boarding for Women
10/18/2009
Dr. Gary Brazina a board certified orthopedic surgeon and former ski instructor offers 10 key tips every woman should know before hitting the slopes to ski or snowboard
1. WOMEN NEED SPORT SPECIFIC PRESEASON TRAINING:
Women are different than men in lots of ways. Their muscles attachments and lever arms length are different than men and requir
e different training techniques. Getting in shape for skiing for women should include more strength training than endurance or flexibility. All sports are a combination of balance (flexibility), aerobic capacity, and strength. Skiing emphasizes strength and balance.
e different training techniques. Getting in shape for skiing for women should include more strength training than endurance or flexibility. All sports are a combination of balance (flexibility), aerobic capacity, and strength. Skiing emphasizes strength and balance.
2. FIND EQUIPMENT SPECIFICALLY DESIGNED FOR WOMEN:
Women’s bodies are different than a man’s body. The hips are generally wider and the thighs narrow to the knee. Anatomic differences in the femur and angles in the lower extremity as well as balance points need to be accommodated. For years women’s ski gear was just down sized men’s gear.
Many manufactures now make gear specifically designed for female skiers’ anatomy. This will go a long way to prevent injury.
Many manufactures now make gear specifically designed for female skiers’ anatomy. This will go a long way to prevent injury.
3. WEAR A HELMET & BE SURE IT FITS:
Yes, I know it will mess up your hair: but head trauma is serious stuff. People are skiing faster and collisions with objects and people a major risk. The helmet should fit snugly. One major advantage of helmets is that they are warm and now accepted as a fashion statement.
4. DRESS IN LAYERS:
One thing is for certain in the mountains, if “you don’t like the weather wait it will change.” Dress from the inner layer out. A good pair of polypropylene long underwear, a thin turtleneck type shirt, a sweater or fleece, and then a ski suit. Carrying a neck gator for blustery days will protect your face. A suit with zippers for ventilation can help cool you off on hot spring days. Look for a good technically made ski jacket.
5. PROTECT YOUR SKIN:
Skin cancer is a risk for all of us, but especially those who live and play at high altitude. For every 1000 feet of elevation the UV rays increase intensity by 10%. Use a good sun block at least SPF 30. Wind and sun exposure can increase wrinkles. Use a good moisturizer after skiing.
6. PROTECT YOUR EYES & BEWARE OF FLAT LIGHT CONDITIONS:
Use good UV protective sunglasses with good lenses on sunny days to avoid snow blindness. On cloudy or snow days use goggles. Yellow, clear or light rose lens will help create perspective in flat light conditions. Skiing or boarding closer to the tree line as opposed to an open slope in fog or snow will give added depth perception.
7. SKI OR BOARD AT YOUR OWN PACE:
Don’t let friends or a significant other push you to go too fast or on a slope way beyond your abilities. A little challenge will help you improve, but getting in way over your head is a recipe for disaster. Pick a spot on the hill where you can meet if they want to try a run above your skill level.
8. UNDERSTAND THE AFFECTS OF ALTITUDE and HYDRATE:
The affects of altitude are genetic and have very little to do with your physical training. Sleeplessness the first night at altitude is common. Dehydration worsens the effects of the altitude sickness; so drink plenty of water and avoid caffeinated drinks. Altitude increases the affects of alcohol and drugs so take it easy during après ski and avoid drinking on the mountain as it can impair judgment and skiing ability.
9. AVOID THE AT RISK BEHAVIORS OF ACL (anterior cruciate ligament) TEARS :
Women are at two or three times greater risk for ACL injuries than men. The at risk behaviors include
• Trying to recover from while falling off balance to the rear
• Trying to get up from a fall while still moving
• Jumping and landing on an extended knee
• Trying to recover from while falling off balance to the rear
• Trying to get up from a fall while still moving
• Jumping and landing on an extended knee
10. TAKE LESSONS:
The better you get the more you will enjoy your sport, so take lessons. Many resorts offer “Women Week Programs” which include specialized lessons, seminars, après ski, and a great way to make new friends.
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Dr. Gary Brazinais a board certified orthopedic surgeon, sports medicine specialist and a Fellow in both the American Academy of Orthopedic Surgery and the American College of Surgeons.
A former ski instructor and PSIA instructor, he has served as a team physician for the Los Angeles Blades and as a consultant to the Joeffrey Ballet, the Southern California Cheetahs Track Club, and the Sports Club LA. He has also served both on the Board of Governors for the Academy of Body Builders and as a second opinion physician for the NFL Players Association. Presently, he is Team Physician for the Los Angeles Heat Football Team.
Dr. Brazina serves on the editorial board of Women’s Fitness Magazine and has been featured in articles published in Redbook, Shape, Sports Illustrated, and Elle magazines. He appears regularly on CNN, LA Today, The Home Show, Skiing America, KTLA Morning News, and Aspen Today.
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