The few weeks that precede the start of the ski season a time of anticipation.
For most people, getting ready for the season means taking their skis to the shop for a tune-up. While it is certainly an important step, it’s only one step. You must prepare the skier!
Alpine skiing is not too difficult if you like to do easy cruising. But if you want to do to a more advanced, demanding type of skiing — like racing, moguls, steeps and glades — you need to prepare your body as well as your equipment.
What’s at risk?
Skiing is a high-intensity, anaerobic sport that requires a fair amount of strength in the legs, muscular endurance, balance and agility. For cross-country skiing, having a strong upper body is a must.
As with all sports, there is some risk, and injuries happen. Knees are the most at risk with damage to the anterior cruciate ligament (ACL) making up 10 to 20 percent of all injuries. Shoulders come second and make up four to 11 percent of all injuries. Lower back injuries place third.
Preparation helps avoid injury
Having a well-rounded ski-prep training program is key. Yoga is not enough… Strength training is a must.
Strong hamstring muscles act as a protective mechanism for knees and lower back.
Working on a strong upper body can minimize the impact in a fall.
Two-leg and single-leg strength work is key for increased balance.
Ski boots are stiff, making the ankles are less mobile. Good hip mobility helps to protect the knees and lower back.
Combine strength training, balance, mobility, endurance and cardio in your workout routine. Try to commit to exercising two to three times a week. Train throughout the season to help avoid injuries.
See you on the slopes!
Comments