With the winter season kicking in, snow sports are the go-to fun and exhilarating activities for most people worldwide. Going on such adventures as skiing and snowboarding can be daunting due to the injuries that commonly occur during this extreme sport. In addition, medical help may not be readily available at all points. However, the risks can be minimised through proper preparations and exercise about 6 to 12 weeks before you go skiing. To reduce your chances of getting injuries, it is advisable to do exercises that focus on and help to:
Increase your strength
Skiers often encounter musculoskeletal injuries, especially to the knees, due to less strength to withstand the impact of skiing. You will need to try out exercises that strengthen your knees and quadriceps (thigh) muscles so that they can absorb the impact of skiing and make the experience injury-free. Leg strength is the essential factor to consider for good skiing. Hence it would be best if you strived to increase this while mimicking skiing to get you ready for the activity.
Improve your flexibility
Muscle and tendon flexibility is crucial to boost your skiing performance by providing stability as you steer down the slopes. You can do this through yoga stretches and Pilates. Regular yoga stretches such as leg blasters (squats, alternating lunges, and jump lunges) help boost your muscle flexibility. Exercises such as single-leg deadlifts help you enhance balance by working your core, hamstrings, and gluteus and building your ankle stability.
Boost your stamina
When skiing, most injuries happen after fatigue kicks in; thus, to reduce the risk of getting injuries, you need to have strong stamina that will enable you to ski for more extended periods. Cardiovascular fitness through aerobic exercises will help you uplift your endurance. You need to do sessions of between 20 to 60 minutes and at a heart rate of about 50%-60% of your maximum heart rate. These exercises can include power walking and cycling. Running can also be an effective exercise if you do not have pre-existing knee injuries.
Safety is the number one priority when carrying out your daily activities, and in the same way, it should be your primary concern when going on your holiday to enjoy fun activities such as skiing and snowboarding. In addition to exercising before skiing and visiting our Chiropractic clinic, you need to think about taking the following precautions:
- Wear safety gear and appropriate clothing, especially a helmet, which is most vital in protecting you from head injuries
- Learn and observe the snow sports safety rules and codes
- Hydrate to boost your physical ability and endurance
- Ensure you have the appropriate skiing equipment
Be well prepared so that you can make the most of your skiing holiday this winter! Give us a call on 01962 861188 to book in your pre-skiing check up.