Get Ski Fit: A Physio’s Guide to Preparing Physically for the Slopes
After 2 years living through a pandemic, many of us are off to hit the slopes for the first time in a long while! Although this is very exciting, it is worth considering how such a long break might have affected our overall fitness. As a Physio, I have seen so many clients struggling with injuries after return to sport following COVID as many have become ‘deconditioned’ over this period. This is due to gym closures and a huge change in lifestyle with working from home causing many to become less active. Now that we are starting to return to ‘normal’ again and get back into sport, often this is not with much thought to our our bodies might respond and the need instead to take a more graded approach to return to physical activity.
If you have a ski trip this season I encourage you to use the weeks prior to your holiday to do some slightly more targeted exercise to prepare yourself physically. Not only will this help to prevent injuries but also lessen the likeihood of ‘jelly legs’ and soreness in your glutes and thighs two to three days in and increase your overall fitness enabling you to spend longer on the mountain, improving your overall performance.
Skiing is a cardio activity and so training your cardiovascular system before going out is a good idea. Also depending on how high up you are the altitude will also make you feel fatigued more easily. Aim to do at least 30 minutes of moderate cardiovascular exercise 5 days a week. This could be swimming, cycling or brisk walking. Otherwise up the ante and push yourself a bit more 2–3 days a week with running or HIIT (high intensity interval training) type exercises.
As well as cardiovascular exercise, it is also really beneficial to work on your strength, flexibility and stability prior to a ski holiday. Skiing uses so many muscle groups and if you are not physically prepared, your body might complain a few days in or even worse you may find yourself more prone to falling or getting an overuse injury.
So what exercises might be beneficial?
Dreading those long flat stretches? Working your upper body can help give you that extra push along as you use your poles to help. Why not try a combination of:
- Press ups
2. Tricep dips
3. Low rows
Hip and knee strengthening and stability work is also hugely helpful as skiing involves regular turns, potentially putting strain on your knee joints especially. Try a combination of static exercises such as:
- Squats — be sure to keep your knees hip width apart and keep the weight through your heels. Try to ensure your knee does not angle inwards but instead keep your knee cap in line with your second toe to relieve pressure from your knee joint.
2. Lunges — keep equal weight between both legs and aim for 90 degrees at each knee. Try not to let your front knee go over your toes but keep your knee in line with your ankle.
3. Single leg glute bridges
4. Banded crabwalks — maintaining a mini squat position, with weight through your heels, step side to side.
5. Single leg deadlifts — maintain a soft bend in the standing leg and keep your back straight whilst hinging at the hip. Hold a weight to add that extra challenge as you progress.
It is also a good idea to add in some dynamic exercises to your preparation routine. This will help you for any moguls or jumps but also ensure your joints can maintain good stability and control no matter what is thrown your way.
- Jump squats — try to land in a squat position keeping your knees hip width apart.
2. Jumping lunges – swapping leading legs and landing in a lunge with both knees bent.
3. Skaters — hop side to side focussing on control at the hip and knee as you land.
The emphasis on all of these exercises should be on control and position. Focus on keeping your knees hip width apart with your weight through your heels and your knee caps facing forwards in the same direction as your 2nd toe. This will help you to recruit the correct muscles and avoid overloading your knee joints, causing unnecessary strain on your knees. Yoga and Pilates can also be beneficial, focussing on core work, breathing as well as flexibility. Give this ski-specific Pilates class a go on my YouTube channel and let me know how you get on: https://youtu.be/TKzYMIjxF0I
It may also be worth seeking professional assessment from a Physiotherapist prior to your trip if you have any niggling injuries to provide you with specialist advice and a bespoke exercise plan to ensure you have a memorable trip for the right reasons! For more information or to book in for a 1:1 session please email: lauren@thephysiowell.com
