Skiing Physiotherapy Exercises
As a previous competative skier and from years of being a physio in the ski fields, A-J shares all she learnt about preparing for skiing and preventing injuries.
A-J has toured with the Australian ski team as their physio 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 had a physiotherapy practice in Thredbo and Perisher for many years, competed in freestyle skiing and toured as team physio with the Australian Freestyle ski team.
Tips to prevent injury;
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.
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.
Specific exercises may include:
- Wall squat with mini squats superimposed – hold a squat contraction for 90-120 seconds while pushing gently up and down in a small range.
- Calf strength – stand on the edge of a step and raise up on toes 3 x 15 reps. Stretch between.
- Stomach – 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.
- Triceps – tie a pulley or theraband to a post and pull down from bent to straight simulating using ski poles.
- 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 you go skiing:
- neck – side to side
- Shoulders – triceps stretch
- Lower back – all directions
- Butt – figure 4
- Hamstrings – straight leg raise stretch
- Quads – bend knee behind and push hips forward
- Calves and toes – stretch one leg behind reaching heel to the ground
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.
Here at Physio Therapy Yoga we prepare tailor-made exercise programs to enhance your skiing depending on your body, fitness, flexibility and needs.