Fit for Ski
Fitness for Prevention of Ski and Snowboard Injuries
If you’ve ever experienced arriving at a ski field to find that your legs do not respond in the way you would like, your timing is off and you’re puffing at the end of the first day then exercises can help in a number of ways. If your calves are screaming at you or your back is stiff and sore when you wake up on the second morning then a properly designed pre-season training can improve your athleticism, enhance your technique and reduce the risk of injury.
Most skiing and snowboarding injuries occur towards the end of the day which implies that fatigue may be a factor. Training of those muscles which are specifically used will reduce muscle fatigue on the slopes (and also reduce the impact of Delayed Onset Muscle Soreness).
Ideally, your preseason exercise training should begin about 6 weeks before you first head of to the slopes and should consist of the following areas of exercises (with a couple of massages thrown in for recovery purposes!):
Cardiovascular Fitness
Exercises that work the quadriceps tend to be the best preparation such as jogging, walking up and down stairs and cycling are great disciplines for both skiing and snowboarding.
Flexibility
Joints and muscles need to have the correct range of motion to be able to perform the actions required for skiing and snowboarding. Good flexibility also enables the skier to be able to cope better with the inevitable falls.
Endurance
Endurance exercises are necessary so that muscles will be better able to cope with fatigue at the end of a busy day when injuries are most likely to occur.
Balance and Agility
Great reactions times and ability to be quick on one’s feet can help your athleticism and again reduce the risk of incurring injury.
Core Stability
Core Stability (typically achieved through Pilates type exercises) can provide you with a muscular framework to protect your lower back, particularly as fatigue sets in.
Some Skiing and Snowboarding Facts
Around 80% of injuries are caused by falling
Around 10% of injuries are from collision (with other people or objects)
60% of injuries occur in the first season.
25% of skiing/snowboarding injuries occur on the first day
30% of skiing injuries are to the knee (of which about half are ACL ruptures)
