Dr. Kaixuan Liu offers health tips for skiers — 3 key facts

Orthopedic Sports Medicine

Winter is upon us and Kaixuan Liu, MD, PhD, founder and president of Atlantic Spine Center, offers some helpful advice on how to avoid ski-related back injuries, according to Benzinga.

Here are three facts and tips:

 

1. According to the American College of Sports Medicine, falls account for 75 percent to 85 percent of ski-related injuries, including those that affect the knee, shoulder, head and spine.

 

2. A skier should begin preparing with some conditioning about six weeks before they hit the slopes.

 

3. Some of the conditioning tips are as follows:

  • Two to three sets of stretches on the hamstrings, quadriceps, hips, calves and trunk muscles. Hold each stretch for 20 to 30 seconds.
  • Improve the body's core strength by using dumbbells and resistance bands, as well as doing squats, lunges and leg presses.
  • Running, hiking, rowing, biking, swimming and stair-climbing three to five times each week helps prepare the cardiovascular system for the exertion of downhill skiing.
  • Practice hopping over a solid object from foot to foot while maintaining a balanced upper body. This helps emulate the side-to-side movements integral to skiing.

 

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