Are you ready to hit the slopes?
It’s January now and the skiing season is at its peak. Some of us have been waiting at least 9 months to get back on our skis.
Now that the snow is here, are we really prepared to hit the slopes?
Whether or not you’ve been exercising throughout the year, few of us consider including specific training to increase our performance and reduce the risk of injury.
Depending on whether you ski or snowboard you can be susceptible to different injury sites. If you know these areas you can prepare them for the extra strain they’ll be subjected to. A ski break is not only a perfect way to get away from the city and enjoy your holiday; it’s also a very demanding form of exercise. So, whether it’s only a weekend away or a 10 day trip there are a few things you will need to consider.
The most common areas of injury are:
– Skiers: knee, head, shoulder and thumb – the famous “skier’s thumb”.- Snowboarders: wrist, head, shoulder and knee.
Sometimes it’s impossible to avoid injury but if you work on your balance, your alignment, your cardiovascular system, your strength and you make sure you wear a suitable helmet you will certainly reduce your chances of suffering from any of the above.
Here are a few exercises that can help you get ready for the slopes.
– Squats: they will strengthen your thighs in readiness for the extra work throughout the day.- Jumping from a height – use a step with two blocks underneath. Make sure your kneecap is aligned with your second toe. This will not only improve your alignment but it will also increase your stability and will get you ready for moguls.- Core strengthening: this will enhance your pelvic stability when rotating your trunk and legs.- Check your soleus muscle length as this muscle will most likely remain beyond its usual range of motion when skiing/snowboarding. Put your knee against a wall and then slide your foot back as far as you can. Ensure your knee is touching the wall and the heel remains on the floor throughout. Measure the distance from your big toe to the wall. If it’s less than 8cm you need to make sure you do some soleus stretches.
Last but not least take out holiday insurance. Despite the precautions injuries do and can occur. If this is the case a good insurance package will certainly come in handy.
We currently have a 50% off on our Ski Assessments so if you are thinking ongoing skiing why not have one. It will highlight any areas that you need to work on before hitting the slopes.
For more information on skiing injuries why not leave a message on our Facebook page www.facebook.com/BackInActionUK, tweat Angela@angelaphysio or send an email to angela.hernandez@backinactionuk.com
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