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Injury Prevention for Skiing

Injury Prevention for Skiing

Jan 31, 2024

There are many risk factors that could cause injury when skiing which include equipment, technique, experience, education, awareness and snow related injuries (Hebert-Losier and Holmberg,2016). Research has shown that ski equipment (highly shaped, short and wide skis) has the most impact when preventing injuries (Spörri et. Al, 2017). Nevertheless, it is important to ensure professional and amateur skiers meet the physical demands of skiing to further reduce the risk of injury; this can be achieved through endurance training and strength and conditioning (Hebert-Losier and Holmberg,2016).

Sport specific strength training is key for improving technique and delay in muscle fatigue (Sandbakk, 2018). In order to formulate a ski specific strength programme, it is important to understand the most common injuries caused by skiing.  Spörri et. all established 80% of injuries occur while the skier is turning and 19% when landing. Upper limb injuries are caused by crashes (96%) and knee injuries are the most common in skiing (83%). Hewett et. al used a screening method to assess the valgus loading of the knee to predict the risk of ACL injuries. The athletes who sustained ACL injury had a higher valgus angle compared to the uninjured athletes (Spörri et. al 2017).  In order to reduce the valgus angle in the knee, it is important to focus on strengthening hip abductors, hip external rotators (Dix et. al 2019) and quadriceps to support the knee within the sagittal plane when skiing (Morrissey et. Al 1987). Additionally, recent studies have shown the importance of core strengthening exercises in preventing ACL injuries in alpine skiing. Raschner et. all found athletes with reduced core strength or core strength imbalance had an increased risk for an ACL injury (Spörri et. Al, 2017). Therefore, a strength training programme focusing on core and lower limb strengthening is key to reducing the risk of injury in skiers.

Endurance training for alpine skiing is crucial for performance (Neumayr et. Al 2003) and in reducing the risk of fatigue. The traditional recommendation for cardiovascular endurance training is a minimum of 20 minutes within 70%-80% of maximum heart rate (Morrissey et. Al 1987). However more recent research has shown high intensity interval training (HIIT) is also an effective method of improving endurance for skiers. Sandbakk et. al found aerobic HIIT improves endurance and ‘oxygen uptake at the ventilatory threshold’ (Sandbakk et. al 2013) in junior cross-country skiers. Furthermore, active on-hill recovery within training has shown to ‘optimize blood lactate clearance’(Spörri et. al 2017) and ‘increase run completion rate’ (Spörri et. al 2017) therefore highlighting the importance of endurance training in the prevention of injury.

Neuromuscular training for skiers is key to preventing falls. Jacopo et. al established that including a neuromuscular warm- up programme for skiers had a positive impact on dynamic balance by improving their lower limb awareness and control (Jacobi et. al 2018). However recent studies show neuromuscular training programs reduce the risk of ACL injuries apart from alpine ski racing. This is likely due to ski boots further challenging the athletes’ balance (Spörri et. al 2017).

Reference List

 

  • Dix, J., Marsh, S., Dingenen, B. and Malliaras, P. (2018). The relationship between hip muscle strength and dynamic knee valgus in asymptomatic females: A systematic review. Physical Therapy in Sport, 37. doi:https://doi.org/10.1016/j.ptsp.2018.05.015.

  • Hébert-Losier, K. and Holmberg, H.-C. (2013). What are the Exercise-Based Injury Prevention Recommendations for Recreational Alpine Skiing and Snowboarding? Sports Medicine, 43(5), pp.355–366. doi:https://doi.org/10.1007/s40279-013-0032-2.

  • Morrissey, M.C., Seto, J.L., Brewster, C.E. and Kerlan, R.K. (1987). Conditioning for Skiing and Ski Injury Prevention. Journal of Orthopaedic & Sports Physical Therapy, 8(9), pp.428–437. doi:https://doi.org/10.2519/jospt.1987.8.9.428.

  • Neumayr, G., Hoertnagl, H., Pfister, R., Koller, A., Eibl, G. and Raas, E. (2003). Physical and Physiological Factors Associated with Success in Professional Alpine Skiing. International Journal of Sports Medicine, 24(8), pp.571–575. doi:https://doi.org/10.1055/s-2003-43270.

  • Sandbakk, Ø. (2018). PRACTICAL IMPLEMENTATION OF STRENGTH TRAINING TO IMPROVE THE PERFORMANCE OF WORLD-CLASS CROSS-COUNTRY SKIERS. Kinesiology, [online] 50(1), pp.155–162. Available at: https://hrcak.srce.hr/ojs/index.php/kinesiology/article/view/6420 [Accessed 26 Jan. 2024].

  • Sandbakk, Ø., Sandbakk, S.B., Ettema, G. and Welde, B. (2013). Effects of Intensity and Duration in Aerobic High-Intensity Interval Training in Highly Trained Junior Cross-Country Skiers. Journal of Strength and Conditioning Research, 27(7), pp.1974–1980. doi:https://doi.org/10.1519/jsc.0b013e3182752f08.

  • Spörri, J., Kröll, J., Gilgien, M. and Müller, E. (2016). How to Prevent Injuries in Alpine Ski Racing: What Do We Know and Where Do We Go from Here? Sports Medicine, [online] 47(4), pp.599–614. doi:https://doi.org/10.1007/s40279-016-0601-2.

  • Vitale, J.A., La Torre, A., Banfi, G. and Bonato, M. (2018). Effects of an 8-Week Body-Weight Neuromuscular Training on Dynamic Balance and Vertical Jump Performances in Elite Junior Skiing Athletes. Journal of Strength and Conditioning Research, 32(4), pp.911–920. doi:https://doi.org/10.1519/jsc.0000000000002478.

  • White, G.E. and Wells, G.D. (2015). The Effect of On-Hill Active Recovery Performed Between Runs on Blood Lactate Concentration and Fatigue in Alpine Ski Racers. Journal of Strength and Conditioning Research, 29(3), pp.800–806. doi:https://doi.org/10.1519/jsc.0000000000000677.

Antibodies and the Immune System

Antibodies and the Immune System

Dec 20, 2023

Photo by Artem Podrez from Pexels

We have already looked at the role of antibody testing in the fight against COVID-19; however, there was just too much information to discuss in one post. Therefore, this post is aimed at diving into a bit more detail on antibody testing for SARS-CoV-2 and looking at misconceptions surrounding this.

When taking an antibody test, we are looking for anti-SARS-CoV-2 antibodies, which can be found in your blood as early as ten days after experiencing COVID-19 symptoms. Therefore, not only is antibody testing useful on its own, when combined with PCR testing, these detection methods minimise the likelihood of receiving a false-negative test. Moreover, antibody tests for SARS-CoV-2 are based primarily on the detection of antibodies against specific proteins. But, what does this mean? The novel coronavirus has four main structural proteins, the nucleocapsid (N), the spike (S), the membrane (M), and the envelope (E), as seen in the image below. However, antibody testing solely focuses on the detection of the S protein, consisting of S1 and S2 subunits, and the N protein, as these are the main immunogens of this virus.

The S protein of SARS-CoV-2 is located on the surface of the virus and is highly immunogenic. Each subunit of this protein plays a different role, with the S1 protein containing the receptor binding domain, a key target of neutralising antibodies. The N protein, on the other hand, plays a crucial role in the replication of viral RNA, enabling the virus to survive in our system. Its role in transcription enables the virus’s genome to be packaged into virions and also inhibits the cell cycle process of our cells. During infections, the N protein is vastly expressed and possesses high immunogenic activity.

Image taken from: https://www.invivogen.com/covid-19-related-genes

Although antibody testing is focused on detecting antibodies against either the S or N protein of SARS-CoV-2, it has been recommended that a testing method that detects antibodies against both proteins be used to gain the most accurate results. This method has been adopted across the UK, and the antibody testing at Opus is no exception to this.

COVID-19: Same-Day Fit to Fly Testing

COVID-19: Same-Day Fit to Fly Testing

Dec 20, 2023

Photo by Alex Koch from Pexels

Rapid antigen testing, also more commonly known as lateral flow testing, is a faster method of COVID-19 detection than PCR testing. Rapid antigen tests have a specificity of over 97% and have been widely adopted across the UK as a measure of controlling the COVID-19 pandemic.

These easy-to-use tests can either be done at a local test site, a healthcare provider, such as Opus Biological, or from the comfort of your own home. The tests themselves will either require a throat or a nasal swab, with our staff providing you with the instructions on which is needed. This will be done at your short medical consultation prior to the test, carried out either in person or via video consultation.

Although lateral flow tests have been largely discussed for regular COVID-19 testing in the UK, they are now being used under the Government travel guidance for those travelling to England. 

You will need to take a COVID-19 test before arriving in the UK if you either do not qualify as fully vaccinated or you have been in a country or territory on the red list in the ten days before you arrive in England. A full list of the red list countries and territories can be found here, whilst the Travel to England guidance to find out if you qualify as fully vaccinated can be found here.

This use of lateral flow tests has been termed fit to fly testing, and it does what it says on the tin, ensuring you are not carrying the COVID-19 virus before you begin your travels or return to the UK. Whether you are jetting off somewhere warm or you are simply flying with the UK, a lateral flow test offers you the freedom to do so. It is, however, important to remember that these tests must be ordered and performed through a private provider and booked in advance before your trip.

How to get your Fit to Fly test Private testing for this scheme is available at several pharmacies up and down the country. At Opus, our tests are undertaken in a UKAS accredited partner laboratory and are CE marked, ensuring you receive the most accurate results. The Fit to Fly test itself will tell you if you are infected when taking your sample, with this information being relayed to you within 24 hours of the sample reaching our labs. We also offer same day access to testing for both the COVID-19 virus and for COVID-19 antibodies, easing your mind when it comes to last minute trips.

Going abroad and want to book your Fit to Fly test at Opus? Get in touch with us now.

Health Screening: Why regular appointments are important

Health Screening: Why regular appointments are important

Dec 20, 2023

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Health screening checks are a great option if you are looking for a summary of your overall health. They enable us to identify any risk factors you may have for more serious health conditions that could develop later down the line. Beyond this, our health screening checks can assist you in your long term health goals, whether that be losing weight, reducing stress, or simply getting in better shape.

Our team at Opus will support you on this journey and help contribute to your healthier lifestyle. So, what exactly can our health screening checks tell you?

There are so many different health problems that may arise throughout our life, and we cannot test for all of them. However, most health problems have a similar set of underlying risk factors that can be detected. This includes a sedentary lifestyle, an unhealthy diet, high blood pressure and cholesterol, and smoking, to name a few. If you are still wondering how health screening checks and lifestyle changes can lower your risk of health problems, let’s take a look.

The phrase sedentary lifestyle often implies that your physical activity levels are very low; this may be a result of your occupation, but moving around throughout the day is detrimental to your health. The World Health Organization details that a sedentary lifestyle alone significantly increases the risk of cardiovascular diseases, diabetes, obesity, colon cancer, high blood pressure, osteoporosis, lipid disorders, depression and anxiety. Likewise, smoking represents one of the largest causes of health problems in the UK, including lung cancer, coronary heart disease, stroke, pneumonia, and bronchitis. Simply increasing your daily activity levels and cutting back on the number of cigarettes you have can significantly reduce the risk of developing these health problems in the future.

During your health screening, we will start with gaining an understanding of your daily habits, identifying any that might increase your risk of health problems later on in life, before moving on to testing. Depending on the health screening package you have selected, or that has been tailored to your needs, tests may include hydration levels, body fat percentage, urine analysis, a full blood biochemistry profile including liver and kidney function, blood glucose test for diabetes, cholesterol profile, dietary analysis, a lung function test, resting ECG, and cardiovascular risk score, amongst many others. Collectively, these will provide a great starting point for the changes that need to be made in your everyday life.

Booking a health screening can often be overwhelming, with a host of different options available online. Although we offer several different health screening and wellbeing packages available for you to book directly, our team are able to tailor the packages to your individual needs, providing you with that added peace of mind.

Get in touch today to book your health screening check and start your journey to a healthy lifestyle with Opus.

Platelet rich plasma injections for arthritis.

Platelet rich plasma injections for arthritis.

Dec 14, 2023

Photo by Towfiqu barbhuiya from Pexels

Arthritis is a term that encompasses several different conditions, including osteoarthritis and rheumatoid arthritis. The underlying pathophysiology of these conditions lies with inflammation of the joint, eventually resulting in a destruction of the cartilage and bone within the joint itself.

The prevalence of this condition is astonishing, with more than 10 million people in the UK alone being affected by arthritis at some stage in their life. Osteoarthritis is one of the most prevalent arthritic conditions, with current statistics estimating that one in ten adults in the UK has symptomatic clinically diagnosed osteoarthritis. These figures alone call for more effective treatment options to be administered. This is where platelet rich plasma (PRP) injections come in.

PRP has been adopted in clinical practice to promote cell regeneration for decades; however, only recently has it been considered as a potential approach to treating osteoarthritis.

A 2013 study of 78 patients with osteoarthritis in both knees revealed that PRP injections resulted in a reduction in pain and stiffness, alongside an improvement in overall knee function at six weeks and three months post-administration. Similar results have been observed in many other studies, from animal models up to case reports. The goal of PRP in patients with osteoarthritis is to reduce pain, improve joint function, and halt or even repair the damage done to the cartilage. The higher concentration of platelets found in PRP enables an increased secretion of growth factors at the arthritic site, regulating cell division, stimulating tissue regeneration, and promoting healing.

Several theories have been proposed that explain the promising impact of PRP on osteoarthritis:

  1. PRP inhibits inflammatory markers, reducing inflammation and halting the progression of your osteoarthritis,
  2.  Stimulates the action of mesenchymal stem cells, resulting in the formation of new cartilage at the arthritic site,
  3. Increase your body’s production of fluid at the joint site, reducing joint friction and the subsequent pain,
  4. It contains proteins that alter your pain receptors response to sensation, reducing the pain experienced from arthritis.

Although there is no substantial evidence supporting the above theories, the promising improvements seen in osteoarthritis patients following PRP are widespread. If you are interested in finding out more about PRP, the conditions it can treat, and how Opus support you through your journey with us, get in touch today.