IT’S OFFICIALLY SKI SEASON!
And with the start of ski season comes a group of skiers mentally ready to get on the slopes but not quite ready physically. Unfortunately, this group doesn’t even know they exist. This group is made up of skiers that are simply out of “ski-shape.” Some are physically fit and others have done next to nothing since last ski season. You may recognize yourself in this group, you typically “get in shape” by skiing.
These “out of shape” skiers are susceptible to injury. Ski injuries are most common at the start of the season and at the end of the day. This is largely due to the lack of ski-specific training before the season starts. One of the most important steps you can take leading into and throughout the ski season is to start training now.
Sitting out an entire ski season due to an injury can be devastating to a skier, and even more difficult to deal with when it was preventable. Research has shown that working on strengthening exercises will reduce the rate of injury and also help improve performance in most (if not all) sporting activities. Skiers ski better when they are in shape, and ski-specific training will help you “get in shape” and “stay in shape.”
Today I am including the main areas I recommend every skier address when preparing for the ski-season:
1. Quadriceps:
The quadriceps are the group of muscles in the front of your thigh and probably the most used muscle group. These muscles help to hold you in the “skiers position.”
A couple of great exercises for the quadriceps include squats and lunges. Start with safe exercises like sustained (i.e. isometric) wall squats and lunges. Hold the position for 30 seconds 3-5 times. Perform twice a day to maximize results. Instead of holding for longer durations, try holding dumbbells to increase the difficulty.
2. Hamstrings and Glutes:
Skiing downhill requires strength from your hamstrings and glutes as they help stabilize your body in the typical skier’s position. This position is known as a hip hinge.
A great exercise for the hamstrings and glutes is the one leg deadlifts. Perform 3-5 sets of 12-15 reps with a weight that is challenging but you are able to maintain proper form. Another example is the bridge walk-outs. Perform 3-5 sets of 5-10 reps.
3. Core Muscles
(i.e. abdominals, back, glutes and deep pelvic muscles) The skier position requires your core to hold you in the ideal position and to assist with your changes in direction and terrain. To protect you from injury, including knee injuries, you need your core to be conditioned.
Great exercises for the core include side planks. Start by holding the position for 30 seconds and do 3-5 times every other day. Another core exercise is called anti-rotation in kneeling. Perform 3-5 sets of 12-15 reps with a weight that is challenging but you are able to maintain proper form. Finally, perform the “dead-bugs” exercise 3-5 sets of 15-20 reps.
In addition to exercise, it is important to take care of your overall well-being. We recommend the following additional strategies for injury prevention:
• Sleep is one of the most effective strategies to reduce injury rates and improve sports performance...8-10 hours per night.
• Foam Rolling is an effective way to warm up tissue without negatively affecting performance.
• Nutrition Matters. A well-balanced diet is the best approach. Proper nutrition can help us have a good day on the slopes and equally, good recovery meals can assist us in staying healthy!
• Hydration is essential for recovery and injury prevention. Water is the most important source of hydration. Sports drinks are often unnecessary in most cases, focus instead on the water!
At FysioFit Physical Therapy and Goodemote Physical Therapy, we would love to help you prevent ski-related injuries or help you to rehabilitate if you are already suffering from an injury Please follow our Instagram/Facebook pages for more information and check out our websites www.FysioFitPT.com and www.GoodemotePT.com for programs we offer. Or call 518-306-6894 for more information.
