The majority of ski injuries occur because you are not physically prepared for the demands of skiing.
As your ski holiday approaches the all too familiar guilt sets in as the well-intentioned fitness regime never did materialize…….perhaps the ambitious heli drop may no longer be on the cards. Well, it really isn’t too late to boost your fitness levels and look forward to the skiing as much as lunching on the mountain.
Programmes
We are going to take you through a series of exercises specifically designed to build up your muscular strength, endurance and dynamic balance to combat that dreaded leg burn.
A selection of programmes are available ranging from Beginners (blue and green), which is always a good place to start as a change in programme even for the fittest can cause a few aches and pains. Improvers (red and black) and a Pro workout (off piste). There is also a home programme for those with a gym allergy and a snowboard programme specifically designed for the physical demands of snowboarding. Our Ski Specific stretch can be used after a workout or a hard day on the slopes and our Apres Stretch is a little bit of fun but equally important.
Ideally, you should start this programme at least four weeks before going skiing/boarding, but the earlier you start, the stronger and more physically prepared you will be.
Try to follow the workout at least three times a week. This will help to strengthen the major muscles used for skiing and boarding, in particular the muscles that support the knee.
This will also build stamina so you'll be able to work at a high intensity for short bursts - when faced with difficult sections of the slope – ensuring a quick recovery!
Before considering a sports specific programme for any sport, it is absolutely vital to achieve a certain degree of base strength and fitness. Though skiing is a sport that primarily utilizes the legs for power, we believe that an athlete’s strength must be developed across the whole body in order to move solidly as a unit. If a car is front wheel drive, it doesn’t mean you can drive with the back tires deflated! Have a look at Olympic sprinters. They run with their legs, but use the strength in their whole body to generate speed and power.
As always when designing a programme, we look at the demands of the activity. A recreational skier who sticks mainly to the green and blue groomed runs does not need to engage in the high intensity plyometric training we would advise for a competitive skier. Assuming an injury free skier with sufficient mobility, the essential demands of alpine skiing are:
When a skier's legs fatigue, not only does the skiing become less enjoyable, but it also increases the risk of a fall and potential injury.
Safety
It is important that if you have an existing injury that you seek professional advice before you start. If you are having treatment then consult your practitioner. For those of you who do attend a gym don’t be afraid to ask your gym staff to help you with technique if you are unsure, that’s what they are there for and the exercises in these programmes are widely known within the industry.
Keep in mind your age, experience, goals and past injuries. For example, the exercises and evaluations outlined above may not be suitable for a skier with osteoarthritis in the knees. This does not mean that you cannot still ski proficiently and continue to enjoy this great sport. You may have to modify the range of motion used for some exercises and complete more bilateral training. In any case if unsure do not hesitate to get in touch.
On holiday
So, after following our Fit for Ski programme you should be raring to go. But go steady! Your body still needs time to adjust to the altitude and to the specific motion of skiing. Without killing your enthusiasm for the long anticipated first run of the day, please take time to Warm up properly. If you have travelled by plane, be aware that your equilibrium may be off for the first few days, so go easy on jumping and tree skiing as your overall reaction time will be slower than usual. If you are too ambitious on day one and the achy legs set in then we have a series of stretches to help you through, or why not indulge in a Physique Après Stretch to get you back on track.
To get the most out of those newly honed and toned muscles it is important to stretch.... I hear a few of you yawning, but you’ll be surprised at the difference it makes to your next day skiing if you have drained your pins of all the lactic acid that has built up over the day.
Hydrotherapy
Hydrotherapy can be very useful in flushing away lactic acid after the day. This can be achieved in the shower (hot for two minutes followed by cold for 30 seconds, three times) or in the spa (using the same time ratio with a roll in the snow or a dip in a cold pool). Try not to spend too much time in the hot tub, or you’ll be feeling lethargic the following day.
Finally
Finally, big ski resorts are synonymous with big nights out, we recommend that you go easy on the booze. Altitude compounds the effect of alcohol on our system and can also cause debilitating hangovers. Hungover, dehydrated and sore is a great way to sustain an injury on the mountain. So have fun but take the necessary precautions and don’t beat yourself up. Enjoy your holiday!!!
