Skiing – Prehab and Prevention!

With the 2018, PyeongChang Winter Olympics right around the corner, skiing is even more in the public eye. Skiing is a popular choice of winter sport, whether it be for recreation or competition. A strong core and lower limb is essential prior to hitting the slopes and with lower limb injuries accounting for 30% of skiing-related injuries, prehabilitation is key to avoid these.

 

Whether you’ve had a lower limb injury before or not, ensuring you are ski ready with the relevant strengthening programme will reduce the likelihood of preventable injuries that could ruin your season of slope time!

 

With our expert physiotherapists and ViMove analysis system at your finger tips, a thorough assessment of any areas (specific to you) that can be better prepared for your skiing holiday or competition can be undertaken. Tailored treatment and strengthening programmes put in place will optimise your performance with the main aim to be keeping you on the right track(s)!

 

Here’s a basic guideline of how to prepare, but be sure to book in for your personalised assessment and plan:

 

Strengthening exercises
– Squats -> tie a resistance band around your knees for an extra challenge to ensure your glutes are activated throughout the movement
– Single leg squats -> make sure your weight bearing knee remains in line with your toes throughout the movement
– Arabesques -> straight legs and soft knees throughout the movement while hinging at the hip of the weight bearing leg
– Side lunges -> don’t let the knee of the side you’re moving towards sway from the line of the toes
– Mountain climbers -> don’t forget the core strengthening!
– Plank jumps -> combine leg and core strengthening in a ski specific core burner, jumping both legs to one side while keeping your hands and shoulders in the starting plank position

 

Aerobic exercise
– at least 1 month prior to your trip, try to increase your aerobic activity, whether it be walking or cycling, to prepare for full days on the slopes

 

Equipment
– Ensure you have appropriately fitted ski boots, bindings, skiis and a helmet

 

Technique
– Be confident in your technique -> have additional classes if needed! Hands and weight should be forward with the angles of your hips, knees and ankles parallel and equally flexed

 

Rest and recuperate
– Take breaks if you need -> fatigue is one of the leading causes of injury in any sport as our technique starts to slip and we become more vulnerable to awkward positioning that puts our structures at risk

 

 

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