Snow Sports - Glide With Care

The change in temperature and recent snowfall must mean only one thing, winter has arrived and the snow sports season has begun. Whether you are a regular to the slopes or a newcomer, conditioning your body to cope with the forces imparted on your body during skiing or snowboarding is essential for reducing the risk of injury. An injury in any form on a winter holiday can be frustrating especially if it stops you from skiing or boarding.

Training should start a minimum of 6 weeks before the holiday to achieve the necessary conditioning your body requires. The most important aspects of your training should include working to develop:

• Muscle Strength and Endurance – of the core, quadriceps, gluteal, calf and lower back muscles.   Squats, lunges and step-ups work specifically towards strengthening the leg muscles.

• Flexibility – of the calf, quadriceps, hamstrings muscles and the lower back can reduce the risk of ‘straining’ your muscles due to an inability to lengthen.

• Balance – specifically practicing the skiing, snowboarding positions and actions on one leg and both legs. Gym balls can be used to further develop balance.

• Aerobic Fitness – Due to the effect of high altitude on your body aerobic conditioning is a vital component to injury prevention. Using the cross trainer, bike or running works the aerobic and muscular system specific for snow sports.

• Equipment – check your bindings have the correct D.I.N setting for your ability, weight and the equipment is safe to use.

Finally, when you are preparing to hit the piste or off-piste on the first day and on every day after, try to ensure that you are both physically and   mentally prepared before heading onto the slopes. A lack of a pre-ski warm up (increasing your heart rate and stretching) and a post-ski warm   down (stretching) routine is one of the main contributors to injury. Spending between 5 to 15 minutes before and after skiing to address tension   in the muscles can really make the difference in enjoying your holiday on the slopes. Tiredness can also significantly contribute to sustaining an   injury. If you are tired stop and rest, or call it a day. For advice on a more specific rehabilitation programme to suit your needs ask your   physiotherapist.

Jason Flitter, MSc BSc Hons MMACP MACP SRP
Physiotherapist to professional skiers and snowboarders