The cooler months are here and many of us are now eagerly checking the snow forecast, getting ready to shred! Have you physically prepared yourself for those long, gruelling days on the slopes? Whether you are experienced or still learning the ropes, building up the strength in your legs, hips and core is vital in order to maximise your time on the mountain and feel confident and safe in doing so. How much preparation do I need?Building strength requires time, effort and compliance and you must be motivated to put in the work in order to achieve results. Beginning your training about 6 weeks out is a good starting point and allows you enough time to achieve your goals. If you're heading off to the snow and haven't done any preparation, remember, something is better than nothing! What exercises should I be working on?When it comes to snow sports, it is your legs, hips and core that will be doing the bulk of the work and this will be the main area of focus for your training. Muscular endurance is just as important as strength when it comes to snow sports. Building your endurance helps you stay on the slopes longer while helping to minimise your chance of injury. We've outlined below some of the key exercises you can work on to help prep for the snow season! SquatsWall Squats
LungesSkatersDon’t forget your stretches!Stretching before and after your exercise sessions, as well as when you do get to the snow, will significantly help your movement patterns and prevent tightness/pain. Keeping your muscles loose and relaxed allows them to remain fresh throughout what can be quite a physical few days on the slopes. Contact us today on 9620 4948 to book in with our experienced physiotherapist to sort out any niggles and get a plan in place for the snow season! References
Morrissey, M. C., Seto, J. L., Brewster, C. E., & Kerlan, R. K. (1987). Conditioning for skiing and ski injury prevention. Journal of Orthopaedic & Sports Physical Therapy, 8(6), 291-298. https://www.jospt.org/doi/pdf/10.2519/jospt.1987.8.9.428 Turnbull, J., Keogh, J. W. L., & Kilding, A. E. (2011). Strength and conditioning considerations for elite snowboard half pipe. The Open Sports Medicine Journal, 5, 1-11. https://benthamopen.com/contents/pdf/TOSMJ/TOSMJ-5-1.pdf Comments are closed.
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