Cross-country skiing is one of the most popular sports in winter for a reason. Dr. Martin Rinio has important tips for beginners in the interview.
Outdoor sports should by no means be neglected in the cold season. Cross-country skiing is one of the most popular sports in winter for a reason. Because “hardly any other sport moves so many muscles,” says Dr. Martin Rinio, Medical Director of the Gundelfingen Joint Clinic. In an interview with the news agency spot on news, he reveals what beginners should look out for when cross-country skiing and why the sport is good for our health.
Cross-country skiing is a popular sport in winter. What makes the sport so special?
Dr. Martin Rinio: Cross-country skiing is healthy and beneficial for the back and intervertebral discs due to the harmonious sequence of movements and far lower impact loads than with downhill skiing. Joints and muscles are gently trained and not overused in any way. Winter sport, which is easy on the joints, is therefore even an option for those who wear knee prostheses – in contrast to downhill skis. Because: Sports with jerky impacts can lead to premature loosening of the artificial knee joint. And this could make a prosthesis change operation necessary.
Why should you cross-country ski?
Rinio: Cross-country skiing is good for us all round. The cardiovascular system works at full speed, so to speak. The gentle endurance sport strengthens our immune system, promotes our resilience and stabilizes our movement and support system. Fitness training in the fresh air also has a positive effect on coordination and psyche.
Cross-country skiing is also extremely beneficial from an orthopedic point of view: Hardly any other sport moves so many muscles. Even at a suitable speed, 95 percent of our muscles are activated.
What equipment do beginners have to buy and what do they have to look out for?
Rinio: When buying skis, boots and bindings, please make sure that they can be combined easily and sensibly. For beginners, we recommend skis which, thanks to special kick zones, prevent slipping and are also suitable as climbing aids at the same time. A good spray wax ensures a good run. Fixed-length poles and cross-country gloves that go up to around the chest are standard. These prevent the formation of bubbles. Skating skis are not the right thing for beginners. Because these require a certain technique (skating), which is much more strenuous and requires a lot more stamina. Therefore, the classic parallel technique is recommended for beginners
Beginners in particular often opt for clothing that is too warm. In principle, functional, breathable winter sportswear is sufficient, as is also common for cycling in the cooler months of the year. Based on the onion principle, this can be reduced layer by layer over the course of the day.
If you are not quite sure whether you really like cross-country skiing, you should – if possible – borrow your first equipment from the appropriate sports shops. This also enables various brands and models to be tested. A small, practical backpack for utensils and a thermos with tea or coffee should not be missing when you first equip it.
Is the equipment available, can you start right away?
Rinio: Relatively easy to learn, this endurance sport still requires a relatively good level of fitness and some strength in arms and legs. Before starting, I therefore urgently recommend a little medical check-up to beginners (especially at an advanced age) and an introductory course – especially in order to technically master the correct coordination of arms and legs (including the use of poles) and to avoid incorrect movement sequences. You should also make sure that, especially on the first tours, the routes are not too long and have little gradients. It is also advisable to learn the correct downhill technique in order to avoid uncontrolled falls.
Should beginners prepare with specific sports or gymnastics exercises?
Rinio: Beginners should prepare intensively over several weeks (ideally through a combination of ski gymnastics, strength training and coordination exercises).
An intensive warm-up training with coordination exercises, shoulder circles, etc. is particularly important in winter. This prevents strains or damage to the joints. Incidentally, cruciate ligament tears of the knee very often lead to a health handicap when skiing. Well-trained leg muscles, first-class sports equipment and defensive athletic behavior offer the best protection against unpleasant surprises. And please do stretching exercises not only before running, but also afterwards to loosen up the muscles.
What should beginners look out for when cross-country skiing?
Rinio: It makes sense to have a moderate start with initially short stages without strenuous inclines. And before you start, please never forget to warm up your muscles and stretch the ligaments. Preventive protection is provided by careful driving adapted to age and fitness.
Which routes are suitable for cross-country skiing?
Rinio: It is very important to move around the secured trails. The groomed trail makes it much easier to guide the skis in parallel. The routes should be suitable for beginners and not contain any steep descents. Therefore, pay attention to the specified levels of difficulty and choose the easier variant accordingly at the beginning.
Which parts of the body are stressed?
Rinio: The full-body training is not only good for the back and legs: thanks to the use of poles, arms, abdominal and shoulder muscles also benefit. The more or less even load on all muscle groups is particularly positive. This makes cross-country skiing – in contrast to alpine skiing – suitable even for people with osteoarthritis.
How many calories are burned per hour?
Rinio: That differs depending on age and gender. But around 600 calories per hour is the norm.
Should you avoid cross-country skiing if you have complaints such as knee, back or shoulder pain?
Rinio: Movement is essential for strong back and abdominal muscles. Even with shoulder pain or “backache”, cross-country skiing (in contrast to alpine skiing with its jerky movements) is generally possible. Provided that the causes of the complaints are harmless tension or the like and not exactly a severe herniated disc. But that will be clarified in advance by a conversation with the orthopedic surgeon. If he has no objections, appropriate training and the right technique (learn from a professional beforehand) ensure healthy winter fun.
If you have knee pain, bandages can give the knee more stability. They protect the stressed joint from overload and reduce the risk of injury. Since alpine skiing puts a lot of strain on all structures of the knee joint through repeated impacts, this sport is rather unsuitable for patients with knee osteoarthritis. The situation is different with cross-country skiing: on moderate stretches and inclines, cross-country skiing is generally allowed, even with joint damage (and artificial joint replacement). Because even movement is good for the joint cartilage and supplies it with nutrients – provided, of course, that the pain is within tolerable limits.
Dr. Martin Rinio is a specialist in orthopedics, surgery and trauma surgery. As medical director, he heads the joint clinic in Gundelfingen near Freiburg. His treatment focuses include hip joints and endoprostheses.