Preparing Your Body for Snow Skiing
Are You Prepared?
To get the most out of your snow sports, being fit and ready before you start means you won’t have to spend most of your skiing/boarding sore and tired.
The ideal preparation is about 3 months or at least 6 weeks to get a decent amount of muscle strength to be ready for snow sports.
To get the most out of your skiing preparation, you can approach your local Pilates studio, personal trainer or Myotherapist to put you through your paces. All these places should be able to design a personalized program to get the best out of your training, with your particular needs, strengths and weaknesses and potential injuries in mind.
Here are 5 exercises that can be performed at home to get you started.
1. Core Stability
The deep abdominal muscles, in particular a muscle called Transverses Abdominus, provides the foundation to keep your back stable. This is to protect it no matter which activity you do. It should be performed at the start of your workout, so that it continues to stay activated and working throughout the rest of the exercises.
2. Gluteal muscles
The most important power muscle. The glutes give you most of your propulsion when walking and works together with your core stabilizers to keep you body upright.
These are important power muscles for skiing and the main stabilizers of your knees.
The calf muscles are very important in snow sports as they are working all the time, due to constantly leaning forward. Weak calves will result in poor technique because you will naturally lean backwards.
5. Upper body
Underestimated for snow sports, you will find you need it when using your poles, walking uphill or picking yourself up when you fall.
The whole process should be repeated for 3 sets, and ideally at least 2-3 times a week for the maximum benefit. Injuries in snow sports are actually very low compared to most other sports.
In skiing there’s 1.74 injuries per 1000 days skied, and in snow boarding a little higher, 3.55 injuries per 1000 days skied. Most are minor, including bruises and cuts, however it is worth being aware of the more serious ones.
Finally, some general safety tips, that are important for everyone to get the most from your snow sports.
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I am the proud Founder and General Manager of this very unique and highly experienced 20 year old business that specialises in restoring people’s lives through identifying and correcting the source of pain in a non-intrusive manner.
My background is in Myotherapy and I have lectured at RMIT University,Victoria University and The Australian College of Sports Therapy. I was Vice President and Professional Development co-ordinator on the board of Myotherapy Association ( IRMA) for over 10 years and took a lead role coordinating the professional development program for members.
My passion is health, vitality and empowering others to be at their best.
I personally hand select my team from the most experienced Myotherapists in the country who have worked at elite athlete level. We have developed a system that enables quick identification of a bodies dysfunction and effective correction
With friendly advice, our passionate team will efficiently take on your health challenge, giving you peace of mind that your body is in great hands.
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