Preparation and conditioning for skiing
Winter can be a splendid and enjoyable time of year, especially if you love outdoor activities like skiing.
Commonly, muscles that work to internally rotate the hips are activated and engaged during skiing – key for maintaining balance and coordination1. A great way to condition the body and build muscle memory for skiing is to practice your technique with the use of balance boards, in-line skates, or sports that require quick movements and changes of direction. Another important aspect to skiing is the need for endurance and stamina. Interval training is a great tool to build endurance, where you maximize your input for short bouts of time. The gains made through interval training can translate into meaningful improvements to your overall endurance2; however, as with all activities, progression is key.
If you are an avid skier, now is the time to start preparing your body for the season. Here are some general tips to help prevent injury:
Maximize Joint and Muscle Function
In skiing, maintaining good muscle and joint range of motion is important and improving mobility is key to preventing injuries. Your chiropractor can help you improve your joint and muscle function, as well as provide some guidance on how to best increase your mobility safely based on your individual goals and needs. The earlier you start, the better prepared you will be.
Warm-Up and Stretch
Prior to hitting the slopes, it is always advisable to warm-up. Start with gentle activities such as walking or skating to increase the blood flow to your muscles. You may also want to do gentle stretches before you play to help prevent injuries. Better yet, consider working on your overall mobility before the season begins to enhance your athleticism and improve your performance.
Check Your Equipment
You should always ensure that your equipment fits and is in good working condition before you begin the season. Your equipment supports and protects your body from injury while you enjoy your favorite activities. If you need to buy new equipment for the season, ask a professional to help you find the best equipment for your needs.
Brush Up on Your Technique – Take a Lesson if Necessary
Agility and technique can greatly enhance your performance in skiing. Consider lessons with a professional to help you refine your technique.
Your healthcare team, including your chiropractor, can also help you prepare you for the slopes. Meet with them to discuss your needs to make sure your body is ready and for strategies to decrease the risk of injury.