STAY STRONG, SKI STRONG: PRE SEASON TIPS TO AVOID INJURY
As the weather begins to cool down, the countdown to the snow season is on! Are you ready to hit the slopes?
Skiing demands a unique combination of strength, coordination and cardiovascular fitness. All of these components are essential in preventing skiing related injuries. Whether you’re a seasoned skier or a first-timer, preparing your body for the slopes is essential for your safety and optimising your performance.
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Preparing for the snow season
Given the limited duration and often unpredictable nature of the ski season, pre-ski preparation and conditioning can help to optimise your enjoyment and reduce your risk of injury. The right type of preparation can help you to prevent the risk of injury and improve your technique, allowing you to make the most of the snow season!
Skiing demands a range of strength, flexibility and endurance, with sudden movements, navigation of obstacles and the ability to balance on uneven terrain. In order to best prepare your body for these conditions, there are a number of key areas to focus on in your preparation.
1. Lower Body Strength
Skiing demands sufficient strength from the quads, hamstrings, glutes and calves. These muscles are responsible for protecting the joints when encountering large forces on uneven terrain, as well as supporting the body in sustained positions and generating the power needed when making turns and jumps. Exercises such as squats, lunges, and crab walking are excellent for building lower body strength and endurance.
2. Core and Trunk Stability
The core is essential in maintaining stability and balance when on the mountain. Skiing requires constant postural repositioning in response to different forces and movements. These adjustments are all heavily reliant on core muscles. Incorporating exercises such as plank variation and rotary torso movement such as Russian twists, can help improve trunk and core stability.
3. Balance and Proprioception
Skiing heavily relies on the body’s ability to know where it is in space and make quick adjustments whilst navigating the mountain. Both static and dynamic balance exercises can be beneficial in preparing for the ski season to improve body coordination and awareness
4. Cardiovascular Fitness
A strong cardiovascular system is required to endure long runs and ski through difficult terrain. In preparation for the ski season, activities such as walking, running, cycling and swimming can all be beneficial to build endurance in your cardiovascular system.
Physiotherapy and Ski Preparation
Physiotherapists can play an important role in helping to prepare for the upcoming ski season. A physiotherapist can assess your current strength and assist in finding any areas of weakness or imbalance, and then create an individualised treatment plan to assist with your skiing goals. Physiotherapists can help with:
- Preventing injuries by identifying any muscle imbalances and weaknesses that may lead to common ski injuries
- Developing an individualised exercise program that focuses on your needs and strengthening the muscles that are important for you
- Rehabilitation of previous injuries and ensuring you are ready to safely get back on the slopes and avoid re-injury
- Improving mobility through a range of manual therapy techniques, allowing you to feel ski ready!
The snow season is a time to enjoy and challenge yourself, however it is also important to be aware of the demands and risks of the sport. Pre-ski conditioning can help to prepare your body for the season by strengthening up essential muscles to help reduce your risk of injury, and maximise your enjoyment at the snow. Consider booking an appointment with your physiotherapist to ensure you are prepared for the season and can ski at your best!