Self Management

A minor injury or a flare up of a previous problem, such as osteoarthritis, is very common in skiers. It is often possible to self manage such problems safely.

If in doubt seek advice in the resort.

Be particularly careful if skiing with an injury as it will greatly increase the risk of further injury. A particular risk is skiing with a swollen knee joint or minor ligament injury to the knee.

Minor soft tissue injuries can be treated by applying 'P.R.I.C.E' - the same techniques used to help manage more significant injuries. Although some people should not take anti-inflammatory medication, it can be very useful for those able to take it safely as it helps reduce pain and swelling. Check with the Pharmacist if you are unsure whether you can take this medication.

P.R.I.C.E.

• Protect from further injury. This prevents further injury to the damaged area. Obviously this means that you may not be able to continue skiing or boarding – but better to let an injury heal than end up with a chronically recurring problem that puts you off the snow for much longer.
• Rest. We all want to get on doing the things we love again as quickly as possible. However, it is important to allow soft tissue injuries to heal properly – the worst thing you can do is too much too soon and re-injure the same area. This could mean more damage and inevitably more time away from your usual activities.
• Ice. Icing will help to cool the injured part. This helps to reduce the amount of tissue damage that occurs at the site of injury. Never apply ice directly to an injury – wrap crushed ice in (for example) a wet tea towel. A bag of frozen peas moulds well to most parts of the body. Try to apply something cool to the injured area for 10-15 minutes at a time at least every 4 hours if not more. It should not be painful – if anything, it should help reduce the pain. Avoid applying heat, including hot baths, to an injured area in the first 72 hours, as this will increase swelling and bruising.
• Compression. This helps to minimise swelling at the site of injury. Swelling increases pressure and this causes more pain. You may have had a crepe bandage or tubigrip applied to the injured area by the ski patrol or resort doctor. This shouldn’t be so tight as to be painful but should reduce swelling.
• Elevation. As much as possible try to keep the injured area elevated for the first 48 hours at least. This will also help to minimise any swelling. For leg injuries, try and get the foot above the height of the hip. For injuries to the shoulder, collar bone, elbow, wrist or hand you may have been placed in an arm sling. Whilst these will help to keep your arm elevated, it is important that you don’t keep your arm in the sling or cuff all the time. To do so will lead to stiffness in the elbow and/or shoulder. Try and slip your arm out of the sling at least 4 times a day and move your shoulder and elbow gently, unless instructed otherwise. You may be more comfortable if you don’t wear the sling in bed at night. Support your arm on pillows instead.