Are you planning a road trip out of Asheville and to the Appalachian Trail for a little cross country skiing anytime soon? If so, there are precautions you can take in order to prevent injuries and a few things to be aware of in the event that you do get hurt.
Types of injuries– Sprains, twists, fractures, and bruising are the most common types of cross-country skiing injuries. The knees are the most often injured body part, followed by the arm, hand, and ankle. Thumb injuries are also common, as people tend to retain their hold on their ski pole as they fall.
Prevention- To prevent an injury from occurring, you have to plan ahead. Take lessons, participate in conditioning exercise before the big day, and know your limits. Overuse is a common factor related to injury, so remain aware of how tired you are becoming. Take plenty of rests and stretch your muscles before you set out and as needed.
Make sure to use proper technique while on the trail. Proper equipment is also an important consideration and you should seek the advice of a professional when choosing equipment. There are different types of boots such as classic, skate, combination, and touring, and you should make sure you are wearing the proper type. Boots should be durable, waterproof, fit well, and provide thermal protection. The types of skis are also important. There are three types: classis, backcountry, or racing, and you need to make sure the skis are in good shape before you set out. Make sure you wear appropriate clothing, including hats, gloves, and sunglasses. Always stay on trails, watch out for hazards on the path, and never ski alone.
What to do if you suffer an injury- There are four important considerations if you witness an injury or are involved in one yourself.
Safety– consider yourself, the scene, and the casualty (in that order)
Airway– with cervical spine control if necessary
Breathing– with provision of adequate ventilation
Circulation– with control of hemorrhage
While this may seem extreme, it is best to be prepared for the worst before you set out. As mentioned, do not ski alone and make sure someone knows where you will be. If you suffer an injury, consult your doctor prior to treatment. It may be as simple as icing the injured area, taking pain medications, and a stretching routine.
