Preparing Your Body for a Safe Ski Season!

Mariana

Let’s go Skiing!!!

Where are you headed to? Lakeridge? Dagmar? Hockley Valley?
Wherever you go, read this article before hitting the slopes.

Since skiing is one of winter’s most popular sports, it’s important to understand how your muscles play a role in sliding down the slopes. Skiing is a full-body workout. Your hips, knees, core, and legs work hard to keep you balanced and in control. Now if you are a regular skier and have been skiing consistently since a young age you are less likely to get an injuries simply because your body has adapted to these demands. But if it’s been a while since your last run, or you suddenly increase your speed or difficulty, injuries will happen. Preparing your body ahead of time makes all the difference.

Take advantage of the warm up tips below for a strain free skiing adventure!

Common Skiing Injuries
The most common injuries on the slopes include fractures, sprains, dislocations, and other soft tissue injuries to the lower back and the neck. These often occur in the knees, lower back, shoulders, and leg muscles. Knee ligament tears are especially frequent, and falls or sudden movements can lead to muscle strains or joint sprains.

While accidents may not always be preventable, many small or micro injuries happen when the body isn’t fully prepared for the forces and movements used in skiing. These ‘micro injuries’ may not surface until 2-3 weeks after you’ve gone skiing....

Quick Ski Warm-Up Tips
A quick 5-10 minute dynamic warm-up is enough to get your body ready. Try including:

1) Gentle squats and lunges to activate your leg muscles – go slow so there is more time under tension effect
2) Leg swings– front/back, side-to-side. This will get your hip joint flexibility going
3) Core activation exercises like standing torso twists or side bends
4) Standing arm circles
5) Running in one spot or side steps
6) Another tip is to take a short break indoors every 60-90 minutes to stretch and recover.

The goal here is not to become tired, but to wake your body up and prepare it for the slopes. With just a few minutes of prep, your body can adapt more easily, reducing injury risk, and letting you enjoy skiing with confidence.