Skiing Physiotherapy Exercises

A-J shares all she has learned about preparing for skiing and preventing injuries from her years as a physio in the ski fields.

A-J toured with the Australian Ski team to the World Cup and has written a couple of research papers on skiing.

 

How to prevent ski injuries

Skiing is fun…but also dangerous! It is important to be prepared.

A-J, principal Physiotherapist in Milsons Point, has a keen interest in preventing ski injuries.

She toured with the Australian Freestyle team to the World Cup, had a physiotherapy practice in Thredbo for many years, and competed in freestyle skiing herself. In that time she did some research into the causes of injuries, and came up with some recommenendations listed below.

 

Tips to enjoy your skiing more;

1. Train both cardio and strength. Ski runs are at least 2-3 minutes long (if skiing non stop from top to bottom) and by that time you have used up all the aerobic (O2) fuel in your cells and will revert to using anaerobic (no O2) fuel. Therefore it is advised to train both metabolic pathways.

Interval training works well using 2+ min sprints with recovery (lower intensity) to resting heart rate for 3-5 mins in between.

Box jumping – from side to side.

2. Yoga can be fantastic for skiing as it enhances flexibility and balance along with core control. When A-J was recovering from a knee injury she used only yoga and felt she skied the best she had in years! Come and try yoga for your ski fitness.

To prevent injury;

Specific exercises may include:

  1. Wall squat with mini squats superimposed – hold a squat contraction for 90-120 seconds while pushing gently up and down in a small range.
  2. Calf strength – stand on the edge of a step and raise up on toes 3 x 15 reps. Stretch between.
  3. Abdominals – pull a pulley from out to one side while keeping a squat position. Pull the pulley across your body keeping your pelvis still. Repeat on the opposite side. Do 5-10 times depending on your base strength and control.
  4. Triceps – tie a pulley or theraband to a post and pull down from bent to straight simulating using ski poles.
  5. Gluteals – place an elastic around your thighs and crab walk up and down your corridor until you feel the gluteals fatigue.

Stretches to do before skiing;

  • Neck – side to side
  • Shoulders – triceps
  • Lower back – in all directions
  • Butt – figure 4
  • Hamstrings – straight leg raise
  • Quads – bend knee behind and push hips forward
  • Calves and toes – stretch one leg behind reaching heel to the ground

A few more Tips:

Hydrate well, especially if you enjoy the party life, and stay warm between runs.

Stretch again after a long lunch. And be careful of tiredness at the end of the day, this is when many injuries occur.

 

At Physio Therapy Yoga, here on the Lower North Shore in Sydney we prepare tailor-made exercise programs to enhance your skiing fitness depending on your body. We start where you’re at.