The leaves are turning and the days are getting shorter. Ski season is just around the corner and your first ski trip is just months away. It’s the perfect time to get ready for winter skiing by preparing your body for that outdoor adventure on the slopes.
Hit the gym – Running, rollerblading, and using the elliptical machine are all good general ski-prep cardiovascular workouts. Squats and lunges help strengthen those all-important quadriceps, while step-ups and deadlifts will help beef up hamstrings and glutes, likewise critical for maintaining good form on the slopes. Additionally, core-strengthening exercises such as planking and bicycling are highly recommended.
Endurance is key – Build your endurance by creating a variety of workouts at varying intensities lasting from 20 – 45 minutes. Most people hit the slopes in the morning with the intent of skiing all day; but, by the afternoon, they are tired and their legs don’t have the stamina to keep going, and that’s when injuries and accidents occur.
Build your strength – Skiing uses all of your muscle group; however, some more than others. Those are the one you want to concentrate on when it comes to strength workouts. The most used muscle in skiing are the quads, so squats and lunges would be a great strength builder. When downhill skiing, you are usually in a flexed position, so working your hamstrings and glutes by doing deadlifts, pull-throughs, one-legged deadlifts, step-ups and hamstring rolls will strengthen your downhill ski adventure.
Work your calves to help you stay upright, your abs to hold you in position, and your arms to stabilize your shoulder joints.
Hitting that fresh powder with these pre-season workout tips will feel great as you make your way down your favorite snow-covered mountain!
According to Dr. Roberts, “The key to injury prevention is preparation. This article provides you with good guidelines to prepare for the upcoming season. However remember to listen to your body. Most of the ski injuries I see occur during “the infamous last run of the day”. So know your limitations and listen to your body when fatigue is evident.”
If you are suffering from a sports injury, call ProOrtho and schedule an appointment with one of their physicians at 425-823-4000 or email them at ProOrthoAppointment@proliancesurgeons.com.
