Skiing and snowboarding require good levels of fitness to avoid fatigue and help avoid injury. The less fit you are, the more likely you are to be injured at the end of a days skiing when tiredness kicks in. 6 weeks from the trip, embark on a jogging program. If new to runnnig, start with a gentle 15 minute walk/jog, and slowly build up over a couple of weeks until you are able to run for the full 15 minutes. Then increase your speed and distance over the following 6 weeks, aiming to jog on alternate days. If you want an individual program feel free to discuss with our Physio’s.
The quadriceps, hamstrings and gluteals all need good strength to ski safely and efficiently. The wall sit is a good exercise that has stood the test of time. Sit with your back against the wall, and your kness bent at 90 degrees. Try and hold this position for as long as possible. Before you ski, you should be aiming to hold for between 1 and 2 minutes.
By improving your balance, you are improving your joint awareness. This means your muscles respond much quicker to protect you from dangerous knee positions. Aim to spend 5 minutes per day balancing on one leg. You should be able to stand for at least 15 sec per effort with your eyes closed.
Sitting on a chair. Hold your arms out in front, lean forward and stand up using only one leg. Keep your knee in line with your foot, and repeat 10 times, 3 times per day.
If you haven’t already, the time has come. The current range of helmets keep your head cool when needed, and protect you from fatal head injuries. While commonplace in the US and Canada, they continue to become more and more popular in Europe.