How to avoid skiing injuries?
Every year, the ski season takes its toll when it comes to injuries. The main culprit for skiers’ injuries is failing to ‘warm up’ the motor system before the effort endured by the body during the long days spent going down the slopes. It takes some time to get yourself ready for the season. People who are physically active and work out regularly can start their physical preparation even 4 to 6 weeks before they leave. Things are different with people who are inactive for the remaining part of the year outside the ski season: they should start working out at least 2 or 3 months before the target activity.
Best workout for skiers
Skiing engages all muscles in your body, but the group that carries the heaviest load are the muscles around the knee and hip joints. Physical preparation for the season should include exercises that strengthen and stabilise the calf, thigh and buttock muscles. You should preferably work on these muscles on a variety of planes in order to prepare your body for experiencing a range of conditions, including trips and falls.
Strengthen your hips – glute exercises
- Bridge
Lie flat on your back and bend your knees. Position your feet hip-width apart, bending your knees at +/- 90 degrees. Place your hands along your torso. When exhaling, lift your hips up so that your thighs and torso form a single straight line. Flex your buttocks and lower your hips slowly back on the mat. Do 3 or 4 sets, 10 to 15 repetitions each.
- Single leg bridge
The previous exercise also comes in a one-sided version. Lie flat on your back and bend your knees. Position your feet hip-width apart, bending your knees at +/- 90 degrees. Place your hands along your torso. Lift one leg up (you can keep it bent at the knee). Now lift your hips up, flexing the glute on the leg that stayed on the ground. Pay attention to your hip position – the iliac spines should be in a parallel line to the floor. Do 3 or 4 sets on each side, 15 to 20 repetitions each.
- Side-lying knee abduction
Lie on the mat on your side, prop your head on your shoulder. Bend your legs at the knees at 90 degrees and move your whole legs forward so that the feet are in line with your hips (the knees should protrude in front of your body line). Without moving your feet apart, lift your knee up and then put it back on the other leg. Make sure your torso and hips remain stable while you abduct the knee upwards. Do 15 to 20 repetitions on each side.
Strengthen your legs – thigh exercise
- Pause squats
A squat is a basic exercise that mostly works your leg muscles. Because of how your legs work during skiing, doing various kinds of squats prepares the main muscle groups for an all-day-long effort on the slope. Position your feet hip-width apart, flex your abs and glutes. First push your hips backwards, and then keep your spine in a neutral position while lowering your hips as low as you can. You can modify the squats by introducing weights or unstable ground. Do 3 or 4 sets, 10 to 12 repetitions each, holding the position down for a few seconds.
- Ball leg curl
You need a large gym ball to do this exercise. Lie on your back and put the ball under your feet (keep the legs straight). Now, lift your hips up, bending your knees so that you curl the ball with your feet towards your hips. Your thighs, hips and torso should form a single straight line. Then straighten the legs without putting your hips back on the floor. Do 3 or 4 sets, 8 to 10 repetitions each.
- Side lunges
Skiing means you work your legs not only forwards and rearwards, but also to the sides. Start with your feet hip-width apart, flex your glutes and abs and pull the shoulder blades together. Make a big step to the side with your right leg, keeping the left leg straight. Place your feet parallel to each other, bend the knee of your right leg and push your hips backwards while maintaining a neutral spine position. After the lunge, return to the initial position in a quick and smooth move. Do 3 or 4 sets on each leg, 10 to 12 repetitions each.
Strengthen your knees and ankle joints – calf exercises
- Toe stand
Take an active standing position: feet hip-width apart, glutes and abs flexed, shoulder blades pulled together. Stand on your toes engaging the calf muscles and then lower your heels down on the floor. Repeat 15 to 20 times. You can modify the exercise, doing it on one side, on unstable ground or with additional weights.
- Wall calf stretch
For a healthy ankle joint, your calf must be strong, but also flexible. To minimise the risk of skiing injuries, you need to ensure you have a good range of motion in your ankle. Stand one step away from the wall and rest the toes of your right leg against the wall, keeping your heel on the floor. Straighten your right leg and bend your left leg at the knee. If you can’t feel a strong stretch in the calf, try bringing your hips closer to the wall. Hold the position for at least 30 seconds.
- Seated calf stretch and flex
You need an elastic band to do this exercise (it could be a resistance band, Thera-Band or the like). Sit on the floor with your legs extended, wrap the band around your feet and hold both ends in your hands. Straighten your back and lift the crown of your head towards the ceiling. Point the toes away from you while flexing your calf muscles and then bring the toes up towards you while stretching the calf. Adjust band resistance using your hands. Hold each position for a few seconds. Do 3 or 4 sets, 10 repetitions each. This exercise can also be done on one leg at a time.