19 Jun Skiing – how to enjoy your skiing and prevent aches and pains
As a past physio for the Australian Freestyle ski team, and a competitor, A-J has a keen interest in preventing ski injuries. She had a practice in Thredbo for many years before settling down in Sydney. Skiing is so much fun…but also injurious!
How to prevent injury:
- Train cardio and strength before you go. Give yourself at least 2-3 months of training. Interval training is best; working up from 1-2 min sprints with recovery (lower intensity) to resting heart rate for 3-5 mins in between.
- Yoga can be a useful adjunct to training as it enhances flexibility and strengthens balance along with core control
Specific exercise regions:
- Quadriceps holding a contraction for 90-120 seconds while pushing gently up and down in a small range ie wall squat with mini squats superimposed
- Calves – stand on the edge of a step and do 3 x 15 calf raises
- Stomach – use a pulley to the side and keeping a squat position with the knees slightly bent, pull the pulley across your body keeping your pelvis still. Repeat on the opposite side
- Triceps – using a pulley or theraband pull from bent elbow to straight simulating pushing yourself along in the snow
Stretches before you go skiing each day:
- Lower back
- Calves and toes
Tips: Hydrate well, especially if you enjoy the party life, and stay warm between runs. Stretch again after a long lunch. And be careful of tiredness at the end of the day, this is when many injuries occur.
We can prepare a tailor-made exercise program for you using an online program you can access from any digital device.