As snow piles up in the high country and skiers and boarders hit the slopes, injuries are an all too common side effect. But CU-Boulder Kinesiology Professor Robert Mazzeo says there are several ways to stay injury free.
"Fatigue is one of the primary causes of falls, which is the major cause of injuries," said Mazzeo. "The best way to battle fatigue is to get into shape."
Just before skiing Mazzeo recommends people warm up because cold muscles, ligaments and tendons are more susceptible to injury. Once on the slopes, they should watch for signs of fatigue and take appropriate action, he said.
"Fatigue is really pretty localized, on the lower part of the thighs, and that's because you have this sustained isometric contraction putting pressure on the blood vessels," according to Mazzeo. "The muscle is lacking in oxygen and blood flow, and that builds up lactic acid, which causes the burning sensation."
He advises skiers to slow down or stop and take a short break if they feel the burning sensation.
Mazzeo also suggests the following activities for getting into shape:
* start a running or cycling program to increase cardiovascular capability
* strengthen the legs through repetition of simple leg lunges. A series of squats, leg presses, calve lifts, leg curls and abduction and adduction exercises is suggested
* increase your flexibility by stretching.
For more information contact Robert Mazzeo at (303) 492-1509 or Dirk Martin in the CU-Boulder Office of News Services at (303) 492-3140.