Ski season just around the corner

The snow is starting to fall up in the mountains and the crisp mornings are telling us that winter is almost upon us.

 

Well it’s that time of the year again. The snow is starting to fall up in the mountains and the crisp mornings are telling us that winter is almost upon us. Of course if you really want to enjoy the winter and not just hope for it to pass, it helps if you are going to head up to the hills and hit the slopes. For anyone who is going to ski or snowboard this year it is important to be physically ready for the demands that these sports require. It is always much safer to get into shape before your sport rather than trying to use a sport to get into shape. You are a lot less likely to get injured if your body is strong, flexible and balanced.

Skiing and snowboarding demand a high degree of strength, agility, balance, coordination and endurance. Having strong leg and core muscles will allow you to better control your skis/board and will enable you to adapt to different terrain without catching an edge. The better cardiovascular shape you are in the less likely you are to fatigue towards the end of the day. We all know how injuries tend to happen on the ‘last run of the day’ and this is often because our muscles don’t have the endurance to continue to perform optimally towards the latter part of the ski day. A study in Scotland looked into injuries on the ski hill and found that the most common type of injury was sprains (ligament tears) and strains (muscle tears). The study also found that during skiing the most commonly injured area was the knee and while snowboarding the most injured body part was the wrist.

So what should you be doing to prepare for the ski season? Some basic exercise ideas for skiing and snowboarding are: wall squats (leaning against wall with feet out in front and bending to 90 degrees and then holding for at least 10 seconds), single leg squats (making sure to sit back flexing at your hip so that your knee does not go beyond your toes), lunges (think of going up/down not forward) and bridging (lift hips up using buttock muscles while lying on back and with knees bent 90 degrees). In order to help with your endurance you should partake in some form of cardiovascular exercise (biking, running, swimming) for at least 30 minutes, 3-5x/week. Spending time balancing on one foot (5 minutes on each side everyday) will help improve your balance. Also make sure at the start of the season that you don’t push yourself beyond your limits. If you know you are getting tired, don’t head out for ‘one last run’. Give your body a chance to adapt and get into ‘ski shape’ over the first month of the season. If you have a chronic, nagging injury make sure to visit your physiotherapist so you can get it dealt with before it forces you to take a bunch of time off during the season.

Remember these are just basic exercise guidelines. Unless you are very experienced with working out it is always a good idea to seek professional guidance from your physiotherapist. So make sure to start preparation now for the upcoming season. Following these tips will have you spending less time in pain and more time out enjoying the powder!

 

Graham Gillies is a registered Physiotherapist at Sun City Physiotherapy Winfield and is a fellow of the Canadian Academy of Manipulative Therapy and a certified Gunn IMS practitioner. He can be contacted at the Winfield location (250-766-2544) or by email at winfield@suncityphysiotherapy.com

Get local stories you won't find anywhere else right to your inbox.
Sign up here

Just Posted

Crews called to overnight fire in Ellison

Kelowna Fire first received the call around 9:55 p.m.

Kelowna RCMP make arrest in fatal stabbing of 16-year-old Elijah Beauregard

An 18-year-old woman is in police custody facing a manslughter charge.

Kelowna Firefighters douse suspicious hedge fire

A 30’ section of cedar hedge burned prompting an RCMP investigation.

Fiery collision involving truck closes Highway 1 at Three Valley Gap

Drivers should expect major delays and congestion; estimated time of re-opening is 2 p.m.

Westbank First Nation Grand Chief Noll Derriksan passes away

Derriksan was 79 at the time of his passing

VIDEO: 2020 BC Winter Games wrap up in Fort St. John as torch passes to Maple Ridge

More than 1,000 athletes competed in the 2020 BC Winter Games

Still six cases of COVID-19 in B.C. despite reports of Air Canada passenger: ministry

Health ministry wouldn’t comment on specific flight routes

Violent ends to past Indigenous protests haunt Trudeau government

Trudeau adopted a more assertive tone Friday, insisting the barricade must come down

HIGHLIGHTS: Day one and two at the 2020 BC Winter Games

Athletes had sunny – but cold – weather to work with in Fort St. John

B.C. money laundering inquiry to begin amid hopes for answers, accountability

Eby argued that most B.C. residents already know the previous government, at best, turned a blind eye

Blockades remain in place as Wet’suwet’en hereditary chiefs returning to B.C.

Hereditary Chief Woos said they are ready to engage in nation-to-nation talks with the B.C.

Dale family was prominent in Summerland’s past

Ruth Dale taught for many years

Most Read