Physiotherapist / Masseur-Kinésithérapeute

Once again it is snowing in Les Gets and within school holidays, sun is due tomorrow.  I am reliably informed that there is over 2m of snow on the piste now, so should be enough thankyou until the end of the season.

However, with all this snow and the “flat light”, i.e. where you can’t see the piste in front of you because everything is white, take care on these days if you have a history of back pain, especially if you know you have a slightly bulging disc, (herniated disc), in your back.  I am finding is that on these days people do not see little dips or bumps in the piste, they are not ready to take the shock and contract their muscles as usual and hit the hole, resulting in a shock being transmitted through the body and often pinching the disc.  I can almost predict that the next day I will be getting calls from people with spasm in their backs and unable to move very easily.

Of course take care, and help yourself also by buying goggles which have firstly a double layer of plastic in screen, in order to reduce misting up and they should also have a yellowish or slightly orange tint, this greatly increases what you can see on the piste, (or course you can find all these at Nevada Sports in Les Gets). We are also lucky here in Les Gets as we have piste’s with trees either side of the piste, not only very pretty, but you will be able to see more in a flat light with the trees next to you as they create shadows.

Finally, if you are unlucky enough to have your back spasm like this, please get the cold onto it as soon as possible, i.e. ice pack wrapped up in a  damp towel for 5-10 mins and repeate regularly, this will greatly reduce the inflammation and get you straightened up quicker.  Of course you should quickly too, I will probably Acupunture it also, as this  is one of the best treatments to reduce inflammation, spasm and is a natural painkiller.

No Comments »

For all those getting excited about coming to Les Gets, Morzine and St Jean d’Aulpes for their February holidays, this is for you.  We hava just had another 50cm of new snow, more forecast this week. 

Remember, firstly, you need to keep your ski boots tight, not so tight they cut the circulation though, I usually tighten in phases, first clips, then when I have walked to the lift, then at the top of first run etc, as the day and week goes on, you usually find your feet shrink a bit with skiing everyday.  Gradually tightening I think lets your circulation adapt, I see people having problems with pain in their feet, when they tighten too fast, too soon, (remember good ski socks, never use the sports sock with the ribs, you will have friction rib marks on your shins for a month after, painful, Thierry will be happy to advise/sell you some at Nevada Sports in Les Gets

However, don’t on the other hand think skiing with your boots a bit loose is a good thing either, remember the ski bindings nowadays are designed to release on various falls, backwards, sideways etc, which has vastly reduced the broken legs. However, the force when you fall needs to be directly translated via the boot to the binding, therefore, if your boots are too loose, there is a delay, possibly resulting in another injury, such as ligaments as your leg bends with the force insted of ejecting out of the ski binding.

Also with the snow being a bit deeper, remember it transforms, that’s to say it goes a bit heavier as the warmth of the day/sun hits the pieste, so don’t be thinking its the same one run after another, watch those knees and turn like you mean it!

One further thing whilst I remember, I see alot of clients after injury, first day, first or last run and after they have had lunch, you can work out why, just take a little more care at these times.

No Comments »

Recently, I have seen a few injuries, varying from shoulder injuries to back strains.  One thing, if you injur yourself, seek help from a physio or qualified person earlier, rather than later, as often things can be calmed down or fixed more easily, the earlier we see them.

On a ski holiday lasting one week, I had someone who has spent the best part of the week in lots of pain from there knee cap (patella), I was called at the end of the week and by strapping and giving some advice the pain was almost zero for skiing and would have greatly reduced the heartache I am sure if seen earlier.

Stay tuned for the next wee tip.

No Comments »

Just another thing to think about if you are told you have a complete rupture to your cruciate, you may well have, but the current research says that without an MRI test it is never 100% sure that you have a complete tear or partial.  There was some research a few years ago which, in fact, found that people had injured their Posterior Cruciate Ligament!  My advice would be to have it checked if possible.

No Comments »

Working within ski resorts you see alot of cruciate injuries, perhaps less than before with the modern bindings as the foot can release forwards, sideways and backwards, with various combinations of falls. 

However, since I started skiing the skis have changed also to much wider, shorter and curvy, i.e parabolic.  I have seen a change on the pistes, people ski much faster now, there is some debate as to why, perhaps this type of ski is easier to learn on and people progress very quickly.

As far as injuries I often see cruciate problems, usually as a result of the ski being caught in some deep or heavy snow or tree root! and the skier continues going, this usually results in the Anterior Cruciate Ligament being partially or completly ruptured often.

The problem after that is for the doctor or physio to diagnose the problem, I have seen knees hugely swollen with no damage to cruciate and with damage and have seen knees with no swelling with damage and no damage.

The current tests such as the “Lachman’s Test” have been shown not to be not completely reliable.  Happily here in Les Gets/Morzine we can send people for MRI tests which usually show the degree of injury. 

After that, what to do, some people ski well with complete ruptured cruciates, some opt for an operation and some use knee braces.  It often depends on the anatomy of the person, if they have really tight hamstrings, their knee may be quite stable and just need to rehab well.

In France if the operation option is proposed, the surgeons tend to use the Patella Tendon, part of it and attach it to the inside of the knee, thus giving stability, I think in Britain the surgeons are still using one of the Hamstrings and attaching to the front of the inner knee.

2 Comments »

Handy tips, before you come on a skiing holiday;

Tip 1 - try to find the time to prepare your body a little, I know its difficult trying to finish your work before you go, but some simple stretches, such as Achillies Tendon stretches or swimming to loosen your body may help to avoid pain and injury.

The best way to stretch the calf and achilles are; 

-  place your feet parallel in a stride position, do the classic stretch, everone knows; leaning forward with a wall if you prefer and thus stretching your large calf muscle, (gastrocnemius),  ensure your feet stay straight and parallel, the body likes to cheat on this stretch, hold for 8 sec holds and repeat regularly.

Tip 2 - there is another little guy there too, the Soleus muscle, its located on the lower section of the calf and attaches under the gastroc, into the achillies tendon also, everyone forgets this one and its often the one most injured here in falls or sore due the flexed position in your ski boots.

Tip 3-to stretch this one, keep the same position as above and just bend both knees about 30 degrees flexion and hold 8 secs, repeat several times both exercises, both legs regularly before you come.

These stretches can reduce the effect of the position within your ski boot for the week.

Another area to pay attention to is the outside of your calf, the Peroneus Longus muscle, which windes around under your foot is on stretch when you are in ski boots, (its to do with the “cant” of the boot, think that’s how its spelt, and lets you get more of an edge on your ski when you make those carved turnes!).  It is a position not normal for your leg and not really mimicked in any other sport, therefore often quite sore after a few days skiing. 

Tip 4-by simply letting your ankle drop onto the outside of your foot when at work or sitting quietly you can stretch this a little in preparation, hold 8 secs and repeat frequently.   Of course another way to avoid some of the pain of skiing or  snowboarding is to make sure you hire or buy equipment, from a reliable, experienced ski shop.

Tip 5- if you are driving all the way here or even just sitting on planes and buses, remember this can play havok with old back injuries, many of my clients are in pain when they get here, before hitting the pistes, from long transfers, try to keep things moving and be aware of old weak  areas of your body.

Tip 6- if you find yourself stiffened up and not sure what to do for the best, phone me on; 06 73 03 73 53, I can give advice and come to treat and check things out or you can book a sports massage to enable your legs to recover for another days skiing or boarding.

Tip 7- thinking of those of you who are boarders, protect yourself, back protection and knee and wrist pads are essential especially if the pistes is harder and of course a helmet, I wear one now, (as do all the cool guys), I rekoned it was one thing to break an arm, bad enough, but breaking a skull… a bit more serious.

Tip 8 – New snow in Les Gets, however, some rain before that, take care in the heavier snow, especially your knees, the heavier snow can catch the bottom or your leg, as you continue to move forward I see alot of cruciate injuries or medial ligament injuries with this kind of snow.

Tip 9 – if you find yourself in an misty area difficult to see, be extra careful if you have a disc problem or chronic back problem, you don’ see the slight dips or drops in the piste which can result in a compression force transmited through your lower back, as you are not prepared to take the shock.

Tip 10 – Just had a day of skiing, new powder snow, however, it does change quickly into that chopped up thick stuff, just enough to grip your lower leg.  As my legs were burning from the last run it ocurred to me to say ; if possible before a skiing/boarding holiday try to build up your quadriceps muscles, the best way is with “closed chain” exercises  i.e. where your foot is on the floor and you are usually using your own body weight  as the weight, the advantage of this is you gain proprioception and balance at the same time, essential for skiing and boarding.

10 Comments »

First post on setting up this website  by Geoff

No Comments »