With the snow season here and mountain holidays approaching we want to ensure you enjoy your time on the slopes with some top tips and information.
Skiing and snowboarding are physically demanding, and so undertaking a variety of appropriate exercises in advance will enhance your performance on the slopes and allow your snow sports holiday to be more fun, efficient and safe.
STRETCHING
- Key to activate your muscles before use
- Lengthen, help them recover and increase flexibility post snow slope
MUSCLES
- Calves, quads, back and hip flexors
CARDIO
- Interval training improves your sustained and shorter high energy activities
- Cycling/Running/X-trainer
STRENGTH
Compound movements targeting multi-joints and then practiced plyometrically to increase power.
Quads:
- Power muscles for the snow, hold you position and protect your knee during movements
- Squats and lunges help react to changes in extension, are good for thick snow and changing terrains
- Split squats and single leg dips help single leg strengthening ensures no weakness
Gluts:
- Usually underactive due to over reliance on quads
- Clams, step-ups, squat with theraband around your thighs
- Sideway jumps replicate fast movements on steep, narrow slopes
Calves/Hamstrings:
- Maintain your position of bent knees and promote stability along with your hamstrings
- Calf raises, hamstring curls
BALANCE AND CORE STABILITY
- Essential for posture on the slope and un-easy terrain
- Russian twists, Swiss ball crunch
PROPRIOCEPTION
- Important for being aware of your body in poor conditions and in preventing injury
- Single leg balance with your eyes closed and adding in movements
COMMON SKI INJURIES:
Usually lower extremity injuries and knee ligament damage
Causes
- Twisting movements of the upper leg, while the lower leg rotates the opposite way
- Valgus forces from direction changes during falls
Upper extremity injuries to the thumb
Causes
- Ski pole being caught in snow in un-easy terrain or during a fall
COMMON SNOWBOARD INJURIES:
Usually upper-extremity injuries causing wrist fractures/sprains, elbow dislocations/contusion. Or broken collar bones and rotator cuff injuries.
Causes
- Landing on outstretched hands with force after a fall
- Direct impact to the clavicle or shoulder
Lower extremity injuries to the knee ligaments and ankle
Causes
- Valgus forces associated with one footed chair dismounts and falls
- Compressive forces landing a jump/fall
STRATEGIES TO PREVENT INJURIES
- Have good fitness, muscle strength and flexibility
- Have good quality, well fitted equipment
- Seek advice for biomechanical deformities
- Complete a warm up and cool down
- Adhere to ski slope rules, safety rules, stay on marked trails and ski with partners
- Book lessons to improve you standard, knowledge and technique with a qualified instructor
- Snowboard to your own ability and on appropriate terrain for your level
- Ensure good conditions e.g. visibility, terrain, weather, snow quality
- Invest in safety gear e.g. wrist/elbow guards/knee pads/impact shorts/helmet
PHYSIOTHERAPY
- Helps with injury, illness or disability.
- Physio also assesses the body as a whole using a variety of techniques including: personal training, sports massage, acupuncture, gait scanning and pilates.
- These improve health, aid relaxation, prevent injury, provide education, encourage health promotion, improve biomechanical deficits and provides expert knowledge and exercises for specific sports; perfect to enhance your time on the slopes.
If you’re interested, ring us and book an appointment to find out more or visit our website for details.
Emma James Physio Blog 
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