Preventing Ski Injuries Through Conditioning

A busy ski resort in the United States may see dozens of injuries on the slopes each day.

As an orthopedic surgeon, I also see many patients with ski-related injuries throughout the season. Most injuries are the result of poor conditioning, or equipment failure.

Ski Injury Prevention

Common Ski Injuries

The most common injuries amongst downhill skiers are knee sprains, shoulder injuries, head/face injuries and wrist/thumb injuries. The knee is the most commonly injured joint, resulting in about one third of all ski injuries. Injury rates and type vary with uncontrollable factors such as weather and snow conditions. Proper equipment and conditioning, however, are factors that we can control.

Equipment

When skiers examine their equipment, it’s important to make sure that:

  • Skis, poles, and boots are in good condition and properly sized for the individual’s weight, size and skill.
  • Binding are adjusted and tested prior to each ski season.
  • Helmets are properly fitted and checked for damage prior to the ski season.
  • Sunglasses, goggles and sunscreen are part of one’s safety equipment.

Conditioning

Skiers can increase their safety and performance this winter by starting with a pre-conditioning program that includes four components: endurance, strength, flexibility, and balance. Aerobic fitness is the key to preventing the end of the day injuries (the last run).

Cross training, which includes multiple sports and activities in the conditioning regimen, has become popular, especially with a seasonal sport such as skiing. Strength and flexibility focusing on the legs and trunk are vital in injury prevention specific for skiing. Balance training has been shown to be the single most important exercise for preventing ACL tears in women.

A typical conditioning program can include:

1. Aerobic fitness (5 days/week for at least 30 minutes)

  • Running
  • Cycling
  • Swimming
  • Elliptical or stair climber
  • Jumping rope
  • Treadmill

2. Strength (3 days/week, 2 sets of 60 seconds each)

  • Leg press
  • Wall squats
  • Hamstring curls
  • Toe raises
  • Lateral leg raises
  • Sit-ups

3. Flexibility (daily, 2 sets of 60 seconds each)

  • Hamstring stretches
  • Achilles stretches
  • Quad stretches

4. Balance Exercises (daily, 2 sets of 60 seconds)

  • Standing on one leg, perform mini squats
  • Single leg hop, holding for five (5) seconds, repeat

In addition to a conditioning program, skiers need to adequately warm up – an activity that is often neglected with skiing. No one would think of running out on the football field or onto the basketball court without warming up first.

But with skiing, one typically sits in the car for an hour or more to get to the slopes, and then stands in line for tickets and for the lift, before finally sitting on the chair for several minutes. By the time one has arrived on the top of the hill, he or she is often stiff and cold.

It’s important for skiers to remember to warm up and stretch before starting down the hill. Often an easy, predictable run is a good idea before heading to the more challenging terrain. The few minutes spent warming up will be well worthwhile in injury prevention.

More about Knee Injuries

Every ski season, I treat many knee injuries. In the 1970′s, ankle injuries were more common, resulting from soft, leather boots. The development of stiffer boots has transferred much of the force to the knee.

Medial Collateral Ligament

The most common knee injury from skiing is the MCL (medial collateral ligament) injury. It often results from catching an edge or having the skis diverge, so that the foot is forced away from the body. This creates a distraction force on the inside of the knee.

Fortunately, the MCL has a good blood supply, and can be treated non-operatively, with a period of bracing for 4-8 weeks, depending on the severity of the injury.

Anterior Cruciate Ligament

ACL (anterior cruciate ligament) injuries are also common skiing injuries. They are thought to occur from the forces created by the long lever arm of the ski that are transmitted to the knee ligaments. Commonly, the ACL is injured with a hyperextension mechanism.

In expert skiers, we see ACL injuries when saving a backwards fall by a strong quadriceps contraction, pulling the tibia (lower leg) forward with enough force to rupture the ACL.

Recent boot and binding technology has reduced the rate of ACL injuries. In young, active individuals, the ACL injuries often require surgical reconstruction. Success rates from surgery are excellent, but require aggressive rehabilitation and six months of recovery time before one can return to skiing or other twisting or pivoting sports.

No one wants to go down the path of surgery and recovery. But too many people wait to think about preparing for skiing until half way through the season, when snow has already accumulated and they are on their way to the top of the mountain. Many times, this is too late.

Although injury is a risk we all take when participating in any sport, a conscientious approach to skiing – including equipment inspection and conditioning – will minimize the occurrence. Not only will these precautions reduce injury rate, but they will also enhance performance, decrease fatigue, and ultimately, increase one’s enjoyment of the sport.

If you believe you are suffering from a knee-related injury and need specialized orthopedic care, the surgeons at Orthopedic Specialists of Seattle provide excellent treatment options available for you.

CrossFit Injuries – Are You Feeling the Pain?

cross fit trainingCrossFit is a mode of exercise that targets cardiovascular and respiratory endurance, strength, flexibility, mobility, stamina, power, speed, agility, coordination and balance. The workouts change daily and can be performed by individuals at all fitness levels.

Most Common CrossFit Injuries

The most common injuries from CrossFit are from use of poor form with the exercises. Standard push-ups, handstand push-ups, push press, push jerk, kipping pull ups, hang power clean, hang power snatch, ring dips, overhead squatting, and many more are all great exercises at high intensity.

However, they are very stressful, especially on the shoulder – if you don’t have proper scapular positioning and proper stabilizing strength throughout the rotator cuff and scapula. So the next time you are performing these, focus on where your shoulder blade is positioned and try to avoid what we call “winging” by keeping the shoulder blade “pinched back”.

High Intensity Exercise

The intensity level of CrossFit pushes an individual to their limits every day and over time, overuse of the shoulder and other joints in the body can lead to an injury if not attended to prior to performing another CrossFit session. Studies suggest that constantly exercising at high intensity may even provoke overtraining — a drop in energy and performance that happens when the body isn’t able to fully recover from workouts.

Intermittent high-intensity exercise is a great way to get fit, but only when the body can recover. By not overdoing it, you avoid the risk of injury. If you are considering a CrossFit regimen, call OSS and schedule an appointment with one of our physicians about how to proceed in getting the most out of your CrossFit workout without injury.

According to Dr. Reed, “CrossFit is an exercise regimen that can lead to huge performance gains and improved athletic and cardiovascular function when performed correctly and safely. It’s important that each individual concentrates on good form and optimal nutrition and hydration, and keeps on the lookout for signs and symptoms of overtraining.”

If you believe you are suffering from a workout-related injury and need specialized orthopedic care, the physicians at Orthopedic Specialists of Seattle provide excellent treatment options available for you. Please feel free to contact OSS at (206) 633-8100 to schedule an appointment.

Shoulder Dislocation and Treatment

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Here in the Pacific Northwest outdoor activities are a way of life. From lumberjacks to the most experienced kayaker, healthy joints are important to perform various tasks and activities that involved upper body strength involving our shoulders.

The shoulder is the most mobile joint in the human body. To accomplish this, the shoulder requires a balance of stability and strength.

Shoulder Dislocation

Shoulder dislocation is a fairly common injury sustained by people of all age ranges. It is generally a sudden onset type of injury, which is caused by trauma to the shoulder region. There are many causes of this type of injury, from athletics to falling from a ladder. Most dislocations occur as the arm is outstretched to the side or overhead in conjunction with a force pushing the arm backward.

Dislocated shoulder signs and symptoms may include:

  • A visibly deformed or out of place shoulder
  • Swelling or discoloration (bruising)
  • Intense pain
  • Inability to move the joint

Shoulder dislocation may also cause numbness, weakness or tingling near the injury such as in your neck or down your arm. The muscles in your shoulder may be in spasm from the disruption, often increasing the intensity of your pain.

When the shoulder dislocates, the ligaments in the front of the shoulder tear causing pain and at least some loss of function in the affected arm. Although the ligaments may heal, the result is a shoulder that has even more laxity and instability than prior to the injury. Many athletes and active individuals will experience multiple occurrences of dislocation after the first event due to the increasingly unstable shoulder.

Successive dislocations, because of the increased amount of instability in the joint, often take significantly less force to occur. Whereas the first dislocation is usually the result of a traumatic force upon the shoulder, subsequent dislocations could result from ordinary, athletic or heavy use of the arm.

A common condition that may exist with shoulder dislocation is a SLAP tear, which is a tear to a structure in the shoulder known as the glenoid labrum. The labrum is a cartilage rim, similar to an O-ring, which covers the outside edge of the shoulder socket. This acts to deepen the socket and give the shoulder some extra stability. But under the extreme force of a shoulder dislocation, the labrum can be torn from the bone, creating a painful injury with reduced motion and strength of the arm.

Labral tears often produce a clicking or popping with shoulder motion, along with apprehension in the overhead ranges. Because these cartilaginous structures do not have a great blood supply, they often do not heal on their own and may require surgical intervention to re-attach the labrum to the bone.

Shoulder Dislocation Treatment

According to Dr. Shapiro, “A consistent strengthening program is often the key to shoulder stability.” There are many treatment options available for these types of shoulder injuries. Some are non-surgical such as physical therapy, while more extensive injuries may require surgical repair.

Dr. Joel Shapiro, MD, specializes in surgical and non-surgical treatment of shoulder injuries at Orthopedic Specialists of Seattle and uses the latest technologies and research studies to aid in the diagnostic process and treatment of your injury.

A good physical therapy program can help protect against instability. While this cannot help everyone, a diligent therapy program is always the first step. After evaluating your shoulder, a customized therapy program will be created.

If you believe you are suffering from a shoulder injury, Orthopedic Specialists of Seattle is here to help.

Softball Pitchers’ Windmill Delivery Can Cause Injury

Softball pitching subjects the biceps to high forces and torques when the player’s arm swings around to release the ball. Published in the March 2009 issue of the American Journal of Sports Medicine, the study of the “windmill” pitching motion appears to explain the high incidence of anterior shoulder pain observed in female softball players.

In the study, seven women — three collegiate and four professional pitchers — underwent motion analysis and surface electromyography to evaluate the muscle firing pattern of their biceps in the course of a windmill pitch. Electromyography detects electrical potential generated by muscle cells when they contract.

The researchers found that even though the upper arm movement in both baseball and fast-pitch softball gives the ball about the same velocity, the muscle force during the windmill pitch was much higher, according to the press release.

Moreover, the maximum force, or maximum contraction, occurred not when the arm was cocked, as in baseball’s overhand pitching, but when the arm circled around from the 9 o’clock position (i.e. almost fully extended back) to the 6 o’clock position (i.e. perpendicular with the ground), completing the windmill motion with the release the ball.

In one case, a pitcher had ruptured her tendon during play, which implicated the long head of the biceps tendon as the source of stress. Female softball pitchers are prone to overuse injury not only because of windmill pitching dynamics, but also because they pitch so many games.

Common Softball Injuries

Common injuries in softball players include tendonitis, rotator cuff and tendon strain, and ulnar nerve damage, but there are also plaguing lower body injuries that affect softball pitchers. So what is the source of injury? In simplest terms, the hips provide the platform for the scapula, and the scapula is the platform for the shoulder. If there is dysfunction in that system, this leads to injury. If a pitcher complains of shoulder pain, the shoulder may not be at fault for the pain, but rather faulty mechanics in the lower body.

Many times, softball pitchers experience upper body injuries that may be a result of faulty lower body mechanics. Force is produced in the ground, transfers through the legs and torso, and finishes in the upper body. If something along those lines isn’t functioning properly, injury will present itself.

Anterior shoulder pain is one of the most common complaints among windmill pitchers. A typical overhand pitch sees around 108 degrees of motion, whereas the windmill pitch has around 360 degrees of motion; which is an increase in the eccentric action of the biceps.

Strength and conditioning for softball pitchers takes on a significant meaning because all of the energy is transferred from the ground up to the hand (the final point of contact with the ball) and pitch from a flat surface vs. baseball players who pitch off of a mound; this means that a softball pitcher would need to train in ground reaction-force, emphasizing gluteal exercises. Strong glutes will provide a strong base for the pelvis, then transferring energy through the core to the upper body.

When considering training regimens for windmill softball pitchers, much of the conditioning should focus on strengthening the lower extremity and lumbopelvic-hip complex. The lower extremities and lumbopelvic-hip musculature can often be addressed in the same exercises. Ideally, the lumbopelvic-hip complex should be addressed first in the training cycle in order to maintain a base of stability throughout all the conditioning exercises.

Dr. Shapiro states, “Warming up prior to the game and using the proper technique while playing will reduce the opportunity for injury; however, if you are experiencing pain this may be from overuse or an acute injury. It is best to seek medical attention and be evaluated by an Orthopedic and Sports Medicine Specialist.”

If you believe you are suffering from a softball-related injury and need specialized orthopedic care, Orthopedic Specialists of Seattle provide excellent treatment options available for you.

Save the Dates for OSS Physicians Speaker Series!

Save the Dates! OSS physicians will be speaking about several orthopedic health and information topics from October – December 2013 at Swedish Ballard. Below is a list of dates and times for you to choose from:

October 2, 2013
Dr. Peterson: Joint Replacement: The Right Choice for You? 6-8 p.m. at the Swedish Ballard Campus. Free hip- and knee-replacement seminar. If you have arthritic joint pain and are considering joint replacement, you’ll want to attend this important class. If you have arthritic joint pain and are considering joint replacement, you’ll want to attend this important class. Dr. Peterson will discuss hip- and knee-replacement surgery, as well as the latest in robotic-assisted surgery for those who have advanced arthritis in part of their knee. There will also be a question and answer session with Dr. Peterson.

Find out more and register here!

October 9, 2013
Dr. Weil: Relief from Your Hand and Wrist Pain. 6-8 p.m. at the Swedish Ballard Campus. Learn about treatments for different types of fractures; ways to treat arthritis in the wrist, thumbs and fingers; and how to prevent and treat carpal tunnel syndrome and other overuse conditions.

Find out more and register here!

November 13, 2013
Dr. Reed: Relief from Your Foot and Ankle Pain. 6-8 p.m. at the Swedish Ballard Campus. The foot and ankle are two of the most often under-treated structures of the body. Dr. Reed, who specializes in the care of the foot and ankle will discuss the anatomy and common injuries and disorders of the foot and ankle, and treatment options for the conditions. There will be a question-and-answer session with the surgeon included in the class.

Find out more and register here!

December 4, 2013
Dr. Ruhlman: Relief from Your Hand and Wrist Pain. 6-8 p.m. at the Swedish Ballard Campus. Learn about treatments for different types of fractures; ways to treat arthritis in the wrist, thumbs and fingers; and how to prevent and treat carpal tunnel syndrome and other overuse conditions.

Find out more and register here!