Top Tips to stay injury free on the slopes!
17th December 2015
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Work out your biomechanics

 

Be your own body's mechanic by training it to move in the most efficient way. Start by standing in front of the mirror in shorts with feet parallel, in a skiing position and check the following:

 

Knees: Look at how your knees line up. Draw an imaginary dot on the centre of your knee cap and make a vertical line down to the floor. This line should land in a central position between your second and third toe. In most people the line will drop closer to the big toe or even onto the floor between the feet.

This means you won't be able to carve properly on the slopes, in particular the uphill ski will not hold an edge, and it can cause problems with the knee cap joint. Do 30 reps of the corrected alignment every day, moving your knees up and out so that they are central, until it becomes your default form.

  

Pelvis: Examine your body from the side. Make sure your bottom is not sticking out too much or tucked in too far. You need to find the neutral position of the pelvis, the position in which your muscles work best, keeping your upper body relaxed.

To find the neutral stance, stick your bottom out and up so that your imaginary tail points upwards - this is one extreme of the movement. Then tuck your bottom right under, taking your imaginary tail between your legs - this is the other extreme. Your pelvic neutral is half way between these movements. Practice bending your knees into a skiing position maintaining pelvic neutrality - 30 reps every day until it feels natural.

 

Strength and power

The quadriceps (front of your thigh) and gluteal muscles (back of your thigh) are the main power muscles used during skiing. These can be trained with exercises such as lunges, split squats, step ups, deep squats and cycling. Try not to use wall squats, which can translate into skiing with weight on the heels.

Quads training is an often neglected element of strength. The quads work in two ways on the slopes. Not only do they help straighten the knee but also control it from a straight position into a bent position. This slow release is called eccentric strengthening and is a fundamental part of ski training. (The quads are not worked eccentrically in cycling - it is the hamstrings that bend the knee when cycling.) Doing step downs off a step is a perfect way of working your quads eccentrically. Make sure your alignment is perfect - as stated earlier. Start with 30 reps and add weight when it begins to feel easy to do.

 

Next, work the outside hip muscles - There is no sport that relies on these muscles as much as skiing does, so the importance of training them cannot be underestimated. The 'clam' exercise is a classic one (see image 1 below):

 Once you have built up your strength and fitness, move onto propulsive movements. A good place to begin is jumping sideways on and off a step, starting with a low step and gradually making it higher - this will particularly help on steep narrow slopes where fast movements are essential. Always make sure your alignment is perfect. 

 

Proprioception

This is your body's positional sense and is particularly important for skiing in bad visibility. It's also one of the best preventative measures when it comes to injury. Stand on one leg with your eyes closed for two minutes twice a day. To progress you can use a wobble cushion (see image 2 below)

 

 

 

Cardiovascular fitness

If your alignment is correct, your body works so efficiently you can get away with a lower level of cardiovascular fitness. However, for those of us still on the path to perfection, interval training is the most efficient form of cardiovascular training. Try cycling or a step machine to work some of the muscles used in skiing. Remember to build up slowly and incrementally.

 

Flexibility

Skiing does not require too much flexibility - you only really need to be flexible when you fall over. Some people might have particular muscle groups that are tight, often it's the calfs and hips. It's useful to stretch these areas out but remember never do static stretching before exercise - dynamic stretching is vastly superior.

 

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

 

In my next blog I will give all the answers you will need about children's footwear - a must for all new parents!

 

          

 

 

Stay safe on the slopes!

Jonathan Smith
Director Thorpes Physiotherapy Ltd
www.thorpesphysiotherapy.com
01276 37670

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About the Author

Jonathan S

Member since: 7th August 2015

“I graduated at the University of Huddersfield, obtaining a 1st class BSc Honours degree in Physiotherapy. Since then I have specialised in Musculoskeletal Medicine, obtaining both a Masters Degree (MSc)...

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