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The Ski Season Is Upon Us…

…But Are You Ready?

Whether it’s your first time hitting the slopes or you’re a pro, solid preparation can make the difference between you having an amazing trip or an incredibly painful one. Most people only manage to take the odd trip to the mountains so it’s important not to injure yourself on the first day.

The heart and lungs are the engine that drive your body, so it is important that you are fit enough to endure a full day on the slopes. Putting in that aerobic training now will enable you to ski for longer.

If you’re not a gym junkie, even going for a brisk walk will give you a decent cardiovascular work out. The best way to improve aerobic is to train for a longer period of time at a manageable pace. Cycling, running, rowing or stepping for 20 minutes, three times a week will provide a solid base.

Muscular strength

The quadriceps and gluteal muscles are the main power muscles used during skiing. These can be trained with exercises such as lunges, split squats, step ups, deep squats and cycling.

However, the quads work in two ways on the slopes: straightening to knee and controlling the knee from straight to bent positions. This slow release is called eccentric strengthening and is a fundamental part of ski training. Doing step downs off a step is a perfect way of working your quads eccentrically.

The glutes/ lateral hip muscles are particularly important in skiing, especially on those that prefer the mogul fields and a bit of off piste skiing. The ‘clam’ exercise is a classic one: lie on your side with your hips and knees at 90°, keep your ankles together and your hips steady as you repetitively lift your top knee. Applying this into more of a weight bearing exercise, jumping sideways on and off a step is a good place to begin.

Proprioception 

This is your body’s positional sense and is particularly important for skiing in bad visibility. It’s also one of the best preventative measures to take when it comes to injury. Try standing on one leg with your eyes closed for two minutes twice a day before you jet off to the slopes, you will thank us for it!

Flexibility

Flexibility is an important part of training for any sport and can help reduce the risk of injury. It is important to take the time to stretch straight after each training session, whilst the muscles are still warm. A well structured stretching program will assist in a good range of movement in your joints and enable your body to get used to the sudden stretching movements that a good ski run will place on you.

Should you be unfortunate enough to sustain an injury, our team of experienced physiotherapists are here to help you at our modern state of the art practice.To make an appointment please contact us on 01279 414959 or visit our contact us page.

 

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