 |
||
 |
 |
|
 
|
 |
||||||||
|---|---|---|---|---|---|---|---|---|
|
Avoid Skiing Injuries with ski exercises !
GET FIT AND BE INJURY FREE, WITH ADVICE AND EXERCISES FROM PHYSIO4ALL. It is that time of year again, when we start to plan our skiing holidays. It is such a great holiday and a wonderful way to exercise, but it can be ruined by poor fitness and injury on the slopes. Most people probably go skiing infrequently, maybe once a year and are therefore not ski fit, leading to potential problems. Skiing is an incredibly demanding sport at whatever level and is done for intense periods of time. For this reason it is essential to do some appropriate training in the few months leading up to your trip. Firstly ensure you build up your cardiovascular fitness . Cycling, rowing and the cross-trainer are particularly good as they will also strengthen your back and leg muscles. Fartlek or interval training will increase your endurance and is particularly suited to the stop/start nature of skiing. Below are some specific exercises that will start to train those all important muscles used in skiing! (Be careful to pull in your lower stomach and squeeze your buttock muscles on all the exercises. This gives you good ’core stability’ around your pelvis and trunk, protecting your back and allowing a good base for the movement). 1.POLING Start in a standing position, arms up. Take your arms down as you bend your knees. Keep your knees in line over the middle of the feet. Repeat 10 times 2.SIDE STEPPING UP Lift one leg and arm right up (same side) 10 times each side 3.SCHUSS Bend your knees so they are in front of your feet. Lean forward; tuck your elbows by your side, Hold for 15 seconds. 4.SKI JUMP Start in the schuss position. Stretch up onto toes with arms up in the air. Hold 4 seconds. Repeat 10 times 5.JUMP TURNS Start in semi squat position. Jump turning to right then to left. Repeat 5 times 6. UN-WEIGHTING Jump from one foot to the other, getting faster and faster. Repeat 15 times 7.GETTING UP FROM CHAIR LIFT Sitting, slowly stand up taking 6 seconds. Repeat 5 times 8.STATIC SQUAT Stand your back against the wall. Knees bent to 90°, knees aligned over the middle of the feet. Hold 10 seconds. Repeat 10 times 9.CONVERSION In standing, lift right leg up straight in front of you. Take it out to the side and then put it down. Lift the left leg to join the right. Repeat10 times and then repeat with left leg. You must make sure you warm up prior to training/skiing and stretch thoroughly after training/skiing. You must get advice from one of our physiotherapists if you have any specific musculoskeletal problems. We are able to offer an individual ‘ski physiofit’ assessment, where we can specifically assess your muscle control, timing and joint mobility. If you do receive an injury the best advice is to get it treated as soon as possible. We can usually see you within 24 hours. Please contact Physio for All at Chelsea or Battersea. Physio for all |
