20 May How to prepare for skiing
Are you prepared for skiing this coming season?
We have had a long, hot summer but the time has come to bring out the warm clothes as winter is coming. Although the lifts aren’t yet turning, now is the perfect time to get ready for the snow season.
There is nothing quite like skiing or snowboarding, and snow sports are highly demanding on the body. It is cold and you are out working hard for many hours, stressing your body which is may not be accustomed to. Going from sitting inside at a desk to spending a day on the slopes poses a big adjustment to the body. Being prepared can certainly help bridge the gap and help you enjoy your time out there to the fullest.
Get fit to ski has been a mantra that has been around for a very long time and continues to be supported and promoted. Skiing and snowboarding are sports that place high demand on the body. Both sports require you to have good cardiovascular fitness and endurance as well as strength and power in your legs. On top of this you also need a good stable core and the ability to be dynamic in your movements.
What can you do to prepare? Whether you want to get into the gym, group exercise or prepare at home, there are many options. The elements that need to be included in your pre-skiing workout are:
- Cardio – running, riding, rowing – it all helps.
- Strength – leg and core strength are a must
- Power – once you have a good base level of strength, you can include more dynamic exercises such as bench jumps
- Balance and control – biomechanics and balance are key to responding to the changing nature of the snow. Single leg balance on challenging surfaces, single leg squats and landing onto one leg are some great exercises to get your started. Just watch for the quality, quality over quantity with this one.
Ensuring your gear is ready to go can make or break your trip. From head to toe there are important factors to remember.
1. Helmet – your head; you only have one. Make sure it is protected. Helmets prevent up to 60% of head injuries. A properly fitted helmet could save you.
2. Warm clothes are a must and with Australia’s sometimes rather wet conditions, making sure your outerwear is appropriately waterproof can mean you enjoy your day out there longer.
3. Boots – boots are probably the most important piece of equipment you can invest in. They support the foundation of your body and can help you get into the right position, helping with technique and ability. There are good boot fitters around and finding one that can help your fit your boots correctly will be a big step in the right direction. We can certainly recommend a few.
4. Skis – get them out and get them tuned. Sharp edges help your skis grip the snow and keep you stable.
The key to enjoying your time on the slopes is to be prepared. For more tailored and individual programs, we offer a Snow Sports Screening (read further details HERE) . Bookings can be made online under physiotherapy services and clicking on ‘Snow Sports Screening’ or calling our friendly reception team.
APA Sports and Exercise Physiotherapist
Sportsfit Physio and Health