Ski Fitness Guide – Part 1

How to get fit for the slopes – your Ski fitness guide

Skiing is a very demanding activity, in this blog we explain how you can prepare your body with some simple exercises to improve your overall ski fitness.

We often see people with skiing-related injuries. These range from a simple muscle strain to treatment for an extended period of rehabilitation following surgery resulting from a skiing accident.

We advise that people properly prepare before heading to the slopes.  Here we will provide you with some simple exercises which can assist in preparing your muscles for your winter sports, and can help to reduce the risk of sustaining an injury.

Strength and control are key to be able to cope with the demands of skiing.  The quadriceps (front of your thigh) and gluteal muscles (buttock muscles – see our ski fitness part 2 blog for exercises) are the most important muscles to focus on in preparing for skiing.

Below are some quadriceps strengthening exercises.

Repeat these exercises 3-4 times per week. These are just a few exercises but they will help to get you strong and keep you going on the slopes. In our next blog we will share with you some gluteal muscle strengthening exercises and some balance exercises.

If you experience any form of discomfort or pain during any of the following exercises, stop the exercise and see a physiotherapist for help.

Top Ski Fitness Exercises – Quadriceps strengthening (front of your thigh)

 

Step Downs

Stand on the edge of a step Make sure as you step down you keep your knee in line with your second toe – do not let your knee drop in Repeat 30 times Add weight when it begins to feel easy to do this exercise.

 

Lunges

Stand with your legs in a lunge position. Go down and up keeping your weight evenly distributed through your legs Make sure you keep your knees in line with your second toes and your back up straight Repeat 30 times Add weight when it begins to feel easy to do this exercise.

 

 

Deep Squats

In standing, with feet hip width apart. Slowly bend at your hips until your knees are at about 90 degrees Make sure your back is kept straight. Repeat 30 times Add weight when it begins to feel easy to do this exercise

 

We also offer one to one appointments to look at your postural alignment when skiing and tailored strengthening programmes for enhancing your skiing performance and preventing injury on the slopes, just drop us an email, call or book online.