{"id":1246,"date":"2018-01-03T22:28:56","date_gmt":"2018-01-03T22:28:56","guid":{"rendered":"http:\/\/www.petersfield-physio-clinic.co.uk\/?p=1246"},"modified":"2021-07-28T16:36:18","modified_gmt":"2021-07-28T16:36:18","slug":"rice-the-secret-to-saving-your-ski-holiday-if-you-suffer-an-injury-on-the-slopes","status":"publish","type":"post","link":"https:\/\/www.petersfield-physio-clinic.co.uk\/home-page\/2018\/01\/03\/rice-the-secret-to-saving-your-ski-holiday-if-you-suffer-an-injury-on-the-slopes\/","title":{"rendered":"RICE \u2013 the secret to saving your ski holiday if you suffer an injury on the slopes"},"content":{"rendered":"<p>[et_pb_section bb_built=&#8221;1&#8243;][et_pb_row][et_pb_column type=&#8221;4_4&#8243;][et_pb_image _builder_version=&#8221;3.0.62&#8243; src=&#8221;http:\/\/www.petersfield-physio-clinic.co.uk\/wp-content\/uploads\/2018\/01\/Skiing.jpg&#8221; show_in_lightbox=&#8221;off&#8221; url_new_window=&#8221;off&#8221; use_overlay=&#8221;off&#8221; sticky=&#8221;off&#8221; align=&#8221;left&#8221; always_center_on_mobile=&#8221;on&#8221; border_style=&#8221;solid&#8221; force_fullwidth=&#8221;off&#8221; \/][et_pb_text _builder_version=&#8221;3.0.62&#8243; background_layout=&#8221;light&#8221; text_orientation=&#8221;left&#8221; border_style=&#8221;solid&#8221;]<\/p>\n<p><span style=\"font-weight: 400;\">With the Christmas holidays rapidly approaching, many of our clients are already planning their skiing holiday in the New Year.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While I don\u2019t want to put you off your holiday, I feel I should warn you about the risks of skiing, how to prevent them and what to do if the worst happens and you get injured.<\/span><\/p>\n<p>[\/et_pb_text][et_pb_text admin_label=&#8221;Preparing header&#8221; _builder_version=&#8221;3.0.62&#8243; background_layout=&#8221;light&#8221; text_orientation=&#8221;left&#8221; text_text_color=&#8221;#7d78b9&#8243; border_style=&#8221;solid&#8221; text_font_size=&#8221;18&#8243; custom_padding=&#8221;35px|||&#8221;]<\/p>\n<p>Preparing for the slopes<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;3.0.62&#8243; background_layout=&#8221;light&#8221; text_orientation=&#8221;left&#8221; border_style=&#8221;solid&#8221;]<\/p>\n<p><span style=\"font-weight: 400;\">It is very important to prepare and exercise properly a few weeks before you go skiing, to get your body into the best possible shape and reduce your risk of injury in the first place.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of exercises:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squats \u2013 to get strong gluteal and thigh muscles \u2013 both absolutely essential to safe skiing. Strong glutes and quads will also improve your strength and stamina so you can enjoy your skiing for the whole day without tiring.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Balance exercises (such as standing on one leg or a wobble board if you have one) \u2013 to improve your balance. \u00a0These <\/span><span style=\"font-weight: 400;\">exercises are useful for helping you turn and move quickly out of the way if an out-of-control skier or snowboarder hurtles towards you! They also help to prevent knee injuries by enabling you to react quickly to prevent a twist or fall.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rotation exercises \u2013 it\u2019s important to keep your upper body flexible. This can be achieved by holding a number of rotation yoga poses, or you can ask your physio which exercises to do<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Quad and hamstring exercises \u2013 to support your knee, a very vulnerable joint when skiing (especially helpful to prevent ACL tears)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Adding some cardio exercises to this exercise routine will also help you to get fit so you can get the most out of your time on the slopes.<\/span><\/p>\n<p>[\/et_pb_text][et_pb_text admin_label=&#8221;Some header&#8221; _builder_version=&#8221;3.0.62&#8243; background_layout=&#8221;light&#8221; text_orientation=&#8221;left&#8221; text_text_color=&#8221;#7d78b9&#8243; border_style=&#8221;solid&#8221; text_font_size=&#8221;18&#8243; custom_padding=&#8221;35px|||&#8221;]<\/p>\n<p>Some common skiing injuries<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;3.0.62&#8243; background_layout=&#8221;light&#8221; text_orientation=&#8221;left&#8221; border_style=&#8221;solid&#8221;]<\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Anterior Cruciate Ligament (ACL) tear \u2013 <\/span><span style=\"font-weight: 400;\">caused by twisting or forcing the knee too far back <\/span><span style=\"font-weight: 400;\">beyond the normal ranges of motion<\/span><span style=\"font-weight: 400;\"> (hyper extension).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Shoulder dislocation \u2013 usually occurs if you fall directly on your shoulder joint or onto an outstretched hand.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Skier\u2019s thumb \u2013 when a skier falls and the pole forces the thumb to be jerked suddenly, putting strain on tendons and ligaments.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The most common injury is a tear in the ACL which usually happens when a skier catches an inside edge and the knee twists and puts incredible tension on the ACL, which is the ligament connecting the thigh bone to the shin bone. It can also be combined with a torn meniscus (cartilage) and a sprained medial ligament on the inside of the knee.<\/span><\/p>\n<p>[\/et_pb_text][et_pb_text admin_label=&#8221;Rice header&#8221; _builder_version=&#8221;3.0.62&#8243; background_layout=&#8221;light&#8221; text_orientation=&#8221;left&#8221; text_text_color=&#8221;#7d78b9&#8243; border_style=&#8221;solid&#8221; text_font_size=&#8221;18&#8243; custom_padding=&#8221;35px|||&#8221;]<\/p>\n<p>RICE: Immediate tips that could save the rest of your skiing holiday<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;3.0.62&#8243; background_layout=&#8221;light&#8221; text_orientation=&#8221;left&#8221; border_style=&#8221;solid&#8221;]<\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If the worst happens and you have an injury early on in your holiday, remember these immediate actions using the mnemonic RICE and you may be able to enjoy the rest of your holiday without having to watch your friends have all the fun while you sit at the bottom of the slopes in a caf\u00e9:<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rest \u2013 This is the most important factor for recovering from an acute musculoskeletal injury. Take the strain off the damage as soon as you can, remove your boots and rest up for the remainder of the day. Don\u2019t try carrying on regardless, especially if there\u2019s pain, or you could put yourself out of action for the rest of your holiday.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ice \u2013 I always take an ice compression wrap or icepack that can be kept in the freezer for emergencies, but even a bag of peas wrapped in a towel will do the trick. Apply ice for 15 to 20 minutes every hour, keeping it clamped to the injured area. This will help control swelling so you can get your ski boots back on sooner.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Compression \u2013 I also take an elasticated sports bandaging with me to give support and reduce swelling to a manageable level. Although some swelling is necessary, controlling it means you can retain more joint function.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Elevation \u2013 If you\u2019ve injured an ankle or knee, put your feet up, resting on a cushion, to help rest the limb and reduce painful swelling.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The most important piece of advice, if you suspect you\u2019ve suffered a severe injury, is to go and see a doctor as soon as you can. This is especially important if you think you\u2019ve dislocated your shoulder, to prevent nerve damage. Make sure you pack your EHIC card if you\u2019re skiing in the EU.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For more information and exercises on how to prevent or treat injuries while skiing, you can call us on <strong>01730 267645<\/strong> or email <\/span><a href=\"http:\/\/www.petersfield-physio-clinic.co.uk\/\"><span style=\"font-weight: 400;\">Petersfield Physiotherapy and Sports Clinic<\/span><\/a><span style=\"font-weight: 400;\">. We\u2019d be happy to help because we want you to get the most out of your skiing holiday.<\/span><\/li>\n<\/ul>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>[et_pb_section bb_built=&#8221;1&#8243;][et_pb_row][et_pb_column type=&#8221;4_4&#8243;][et_pb_image _builder_version=&#8221;3.0.62&#8243; src=&#8221;http:\/\/www.petersfield-physio-clinic.co.uk\/wp-content\/uploads\/2018\/01\/Skiing.jpg&#8221; show_in_lightbox=&#8221;off&#8221; url_new_window=&#8221;off&#8221; use_overlay=&#8221;off&#8221; sticky=&#8221;off&#8221; align=&#8221;left&#8221; always_center_on_mobile=&#8221;on&#8221; border_style=&#8221;solid&#8221; force_fullwidth=&#8221;off&#8221; \/][et_pb_text _builder_version=&#8221;3.0.62&#8243; background_layout=&#8221;light&#8221; text_orientation=&#8221;left&#8221; border_style=&#8221;solid&#8221;] With the Christmas holidays rapidly approaching, many of our clients are already planning their skiing holiday in the New Year. While I don\u2019t want to put you off your holiday, I feel I should warn you about [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[4],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>RICE \u2013 the secret to saving your ski holiday if you suffer an injury on the slopes - Petersfield Physiotherapy &amp; Sports Injury Clinic<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.petersfield-physio-clinic.co.uk\/home-page\/2018\/01\/03\/rice-the-secret-to-saving-your-ski-holiday-if-you-suffer-an-injury-on-the-slopes\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"RICE \u2013 the secret to saving your ski holiday if you suffer an injury on the slopes - Petersfield Physiotherapy &amp; Sports Injury Clinic\" \/>\n<meta property=\"og:description\" content=\"[et_pb_section bb_built=&#8221;1&#8243;][et_pb_row][et_pb_column type=&#8221;4_4&#8243;][et_pb_image _builder_version=&#8221;3.0.62&#8243; src=&#8221;http:\/\/www.petersfield-physio-clinic.co.uk\/wp-content\/uploads\/2018\/01\/Skiing.jpg&#8221; show_in_lightbox=&#8221;off&#8221; url_new_window=&#8221;off&#8221; use_overlay=&#8221;off&#8221; sticky=&#8221;off&#8221; align=&#8221;left&#8221; always_center_on_mobile=&#8221;on&#8221; border_style=&#8221;solid&#8221; force_fullwidth=&#8221;off&#8221; \/][et_pb_text _builder_version=&#8221;3.0.62&#8243; background_layout=&#8221;light&#8221; text_orientation=&#8221;left&#8221; border_style=&#8221;solid&#8221;] With the Christmas holidays rapidly approaching, many of our clients are already planning their skiing holiday in the New Year. While I don\u2019t want to put you off your holiday, I feel I should warn you about [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.petersfield-physio-clinic.co.uk\/home-page\/2018\/01\/03\/rice-the-secret-to-saving-your-ski-holiday-if-you-suffer-an-injury-on-the-slopes\/\" \/>\n<meta property=\"og:site_name\" content=\"Petersfield Physiotherapy &amp; Sports Injury Clinic\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/PetersfieldPhysio\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-01-03T22:28:56+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-07-28T16:36:18+00:00\" \/>\n<meta name=\"author\" content=\"Gerry O&#039;Neill\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Gerry O'Neill\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.petersfield-physio-clinic.co.uk\/home-page\/2018\/01\/03\/rice-the-secret-to-saving-your-ski-holiday-if-you-suffer-an-injury-on-the-slopes\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.petersfield-physio-clinic.co.uk\/home-page\/2018\/01\/03\/rice-the-secret-to-saving-your-ski-holiday-if-you-suffer-an-injury-on-the-slopes\/\"},\"author\":{\"name\":\"Gerry O'Neill\",\"@id\":\"https:\/\/www.petersfield-physio-clinic.co.uk\/home-page\/#\/schema\/person\/91de4cb7024e7a34ffe5b6934d52c3a0\"},\"headline\":\"RICE \u2013 the secret to saving your ski holiday if you suffer an injury on the slopes\",\"datePublished\":\"2018-01-03T22:28:56+00:00\",\"dateModified\":\"2021-07-28T16:36:18+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.petersfield-physio-clinic.co.uk\/home-page\/2018\/01\/03\/rice-the-secret-to-saving-your-ski-holiday-if-you-suffer-an-injury-on-the-slopes\/\"},\"wordCount\":1008,\"publisher\":{\"@id\":\"https:\/\/www.petersfield-physio-clinic.co.uk\/home-page\/#organization\"},\"articleSection\":[\"Sports Related\"],\"inLanguage\":\"en-GB\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.petersfield-physio-clinic.co.uk\/home-page\/2018\/01\/03\/rice-the-secret-to-saving-your-ski-holiday-if-you-suffer-an-injury-on-the-slopes\/\",\"url\":\"https:\/\/www.petersfield-physio-clinic.co.uk\/home-page\/2018\/01\/03\/rice-the-secret-to-saving-your-ski-holiday-if-you-suffer-an-injury-on-the-slopes\/\",\"name\":\"RICE \u2013 the secret to saving your ski holiday if you suffer an injury on the slopes - Petersfield Physiotherapy &amp; 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