Skiing is a wonderful sport. It’s fun, gives you a great workout, you do it in a fresh air in a beautiful place and there is hot chocolate waiting for you at the end of the day. What’s not to love?
The frustrating thing however, as with any other sport, is that you may get injured. Some of the injuries may be unavoidable, but some of the injuries happen due to poor preparation.
So how to avoid those avoidable injuries?
To ensure you have an injury-free ski season you have to start with strength and conditioning exercises as early as possible. Why not start today if you haven’t already? There are many excellent and fun exercises you can do either on your own or in a class. You should do at least 6-8 weeks training before the season starts.
And don’t forget that it’s not about the legs only. You also need a strong core and strong arms. Not to mention a good aerobic base to help strengthen your cardiovascular system.
It is recommended to do endurance workouts 3-5 times a week for 30-60 minutes. This could be done by running, cycling, walking, skating, swimming, rowing and so on. The options are endless.
Your endurance workouts should be done at a pace where you are sweating, but you are still able to carry on a conversation. These workouts will help your body to consume and deliver oxygen to your muscles and help to beat that fatigue!
When you have comfortably started with aerobic exercises, you should also add anaerobic exercises like intervals. This type of training will improve your body’s ability to process lactic acid, so that you can ski at a higher intensity for longer.
Your strength training should start at the same time as your endurance workouts and should be completed 2-3 times a week. Although there are many different exercises to strengthen your body, we recommend doing exercises that will mimic the skiing action as much as possible to make it more functional. This can include squats, front and side lunges, bridging, hamstring curls, wall sit, and the leg press. For core strengthening, try to add exercises with a physioball.
BALANCE AND AGILITY
This component of your trainings to enhance the connection between your muscles and your brain. This is especially needed to maintain fairly upright position. Remember-hit the slopes, but don’t let the slopes hit you!
EXPLOSIVENESS AND COORDINATION
Plyometric exercises are great for beginners, but essential for more advanced skiers by improving eccentric muscle control, reaction time, explosive power, and coordination of faster movements.
As with any type of training, it is important to maintain flexibility of your joints and muscles. Static stretches should always be done after your main part of the session when the body has been warmed up.
We are looking forward to helping you to get ready for this ski season. Nordic Physio is happy to help you by conducting a pre-season ski fitness screen and designing a personal program for you based on your needs.
Call us today on 07564258958 for more information or have a look at our Facebook page or website.