Ski Fitness – Part 2 | Physio-logical

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 gluteal muscle strengthening and proprioception 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.

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

Gluteal muscle strengthening

The ‘Clam’

Lie on your side with your hips and knees in a skiing position.
Keep your ankles together and your hips forwards
Lift your top knee, like a clam opening and closing.
You should feel the muscle working in the outside of your buttock.
Repeat 30 times.
Also do the same movement in a standing position, so you can learn to use those muscles while skiing.

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 which you can book online or via our contact us form. For more information or advice on injuries, visit our treatment services page

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