{"id":4910,"date":"2025-03-17T10:06:30","date_gmt":"2025-03-17T09:06:30","guid":{"rendered":"https:\/\/isokineticmagazine.com\/?p=4910"},"modified":"2025-03-17T10:07:46","modified_gmt":"2025-03-17T09:07:46","slug":"mountain-injuries-from-prevention-to-rehabilitation-to-get-back-to-the-summit","status":"publish","type":"post","link":"https:\/\/isokineticmagazine.com\/en\/2025\/03\/mountain-injuries-from-prevention-to-rehabilitation-to-get-back-to-the-summit\/","title":{"rendered":"Mountain Injuries: From Prevention to Rehabilitation to Get Back to the Summit"},"content":{"rendered":"\n

Hiking, skiing, climbing, trail running, mountain biking \u2013 mountain sports offer extraordinary adventures but also come with a risk of injury. Joint sprains, tendinopathies, muscular injuries, and articular contusions \u2013 proper management from the start makes the difference between a quick recovery and a lingering issue. <\/p>\n\n

What are the most common injuries in mountain sports?<\/strong><\/h2>\n\n
    \n
  1. Sprains and ligament injuries<\/strong> <\/strong>\u2013 Ankle and knee sprains are among the most common injuries, especially in sports like skiing, trail running, and mountaineering. Unstable terrain and sudden movements increase the risk of ligament damage, including the anterior cruciate ligament (ACL) of the knee. <\/li>\n\n\n\n
  2. Tendinopathies<\/strong> \u2013 Repetitive muscle use without proper recovery can lead to tendon overload, particularly affecting the patellar and Achilles tendons. Hikers and trail runners often ignore the early signs of discomfort, increasing the risk of chronic issues. <\/li>\n\n\n\n
  3. Muscle injuries<\/strong> \u2013 Muscle strains and injuries are common, especially in sports that require explosive effort, such as alpine skiing and climbing. Proper warm-up and targeted physical preparation are essential to prevent these issues. <\/li>\n<\/ol>\n\n

    What to Do in Case of Injury? The New PEACE & LOVE Protocol <\/strong><\/h2>\n\n

    In the past, the RICE<\/strong> and later POLICE<\/strong> protocols were used to manage acute injuries. These acronyms represented a strategy primarily focused on rest and passive trauma management. Today, the latest scientific evidence suggests applying the PEACE & LOVE<\/strong> protocol, which guides both the initial recovery phase and the subsequent rehabilitation and return to sports. <\/p>\n\n

    \u2714 PEACE Phase<\/strong> (in the first hours\/days after the injury):<\/p>\n\n

      \n
    • Protection<\/strong>: Limit movement and excessive strain to prevent further damage.<\/li>\n\n\n\n
    • Elevation<\/strong>: Raise the limb to reduce swelling.<\/li>\n\n\n\n
    • Avoid<\/strong> anti-inflammatory medications<\/em>: Inflammation is a natural part of the healing process, and reducing it too early may be counterproductive.<\/li>\n\n\n\n
    • Compression<\/strong>: Use compression bandages to reduce swelling.<\/li>\n\n\n\n
    • Education<\/strong>: Understand the nature of the injury and consult a specialist to establish the correct recovery plan.<\/li>\n<\/ul>\n\n

      \u2714 LOVE Phase<\/strong> (when pain decreases and active rehabilitation begins):<\/p>\n\n

        \n
      • Load<\/strong>: Controlled movement<\/em> is essential for optimal healing.<\/li>\n\n\n\n
      • Optimism<\/strong>: A positive and proactive mindset aids recovery.<\/li>\n\n\n\n
      • Vascularization<\/strong>: Light aerobic exercises improve blood flow and accelerate tissue repair.<\/li>\n\n\n\n
      • Exercise<\/strong>: A progressive program to restore strength, motor control, and joint stability.<\/li>\n<\/ul>\n\n

        Medical Consultation and Rehabilitation Plan: The True Key to Recovery<\/strong><\/h2>\n\n

        Following the right post-trauma protocol is helpful, but only an early medical consultation can rule out more serious injuries and establish the correct rehabilitation plan. Returning to the mountains without limitations is possible, but it requires a personalized recovery strategy: <\/p>\n\n

          \n
        • An accurate diagnosis with clinical and instrumental tests when necessary.<\/li>\n\n\n\n
        • A specific exercise program for each type of injury, supervised from start to finish by a doctor and implemented by an experienced physiotherapist.<\/li>\n\n\n\n
        • A return to sports activity following a gradual and progressive load-increase plan, to prevent relapses and improve performance.<\/li>\n<\/ul>\n\n

          The mountains offer freedom, adventure, and well-being, but to fully enjoy them, you need a healthy and well-prepared body.<\/p>\n\n

          In case of injury, relying on an experienced medical rehabilitation team is the best choice to regain movement safely and pain-free.<\/p>\n\n

          <\/p>\n","protected":false},"excerpt":{"rendered":"

          Hiking, skiing, climbing, trail running, mountain biking \u2013 mountain sports offer extraordinary adventures but also come with a risk of injury. Joint sprains, tendinopathies, muscular injuries, and articular contusions \u2013 proper management from the start makes the difference between a quick recovery and a lingering issue. What are the most common injuries in mountain sports? […]<\/p>\n","protected":false},"author":16,"featured_media":4913,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[246,247],"tags":[392,235,307,391,389,393,390,330,388],"class_list":["post-4910","post","type-post","status-publish","format-standard","has-post-thumbnail","category-news-from-the-centres","category-torino-en","tag-climbing","tag-distortion","tag-injuries","tag-joint-contusions","tag-mountain","tag-mountain-bike-en","tag-muscular-injuries","tag-skiing","tag-tendinopathy"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t