Ski fitness: how to get fit for the slopes

Skiing is a very demanding activity and 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.  Today 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) are the most important muscles to focus on in preparing for skiing.

Below are some basic exercises that focus on developing the strength and control of the key muscles used during skiing.  It is good to start doing these exercises now if you are thinking about going skiing or snowboarding this winter season.

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.

Get help

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

Quadriceps strengthening (front of your thigh)

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

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

Gluteal muscle strengthening

Side Leg Raise

This exercise helps strengthen the gluteal muscles to improve the muscle imbalance around the knee

Lying on your side with your back against a wall Tighten your buttocks Lift your top leg up, make sure you slide your heel up the wall so your leg stays in line with your body and doesn’t come forwards Repeat until fatigue, every day

Proprioception (balance and control)

Proprioception is our body awareness system which unconsciously tells us where our bodies are in relation to other objects and space. This is one of the best injury prevention exercises.

Balance

Stand on one leg with your eyes closed for two minutes twice a day Add some small movements while you do it, such as mini squats or brushing your teeth Make sure are near a stable surface to grab if you lose your balance

We offer one to one appointments on alignment and tailored strengthening programmes for enhancing performance and preventing injury.

To book an appointment please call 023 9435 0270, book online or email enquiries@physio-logical.net.