T’is the ski-son!!! Skiing season is well underway at this stage and thankfully most of our patients are returning from their winter holiday in tip-top shape. A few have not been so fortunate, however, and are back on the treatment table in our clinics.
Most skiing injuries are in the knee or in the upper body but the increased stress on the lower back from twisting and changing direction can also result in, or worsen, lower back problems.
Building strength in the hip and core muscles is key as this will help stabilise your spine when you ski. You will also need to strengthen your glute (bum) and thigh muscles as this will help reduce the risk of certain knee injuries.
So how do you do that?
Whether you are a beginner or an expert, here are 3 great exercises you can do in advance of your holiday to help make your body ski fit.
Wall Squats – sit against a flat wall with your knees and hips at 90 degrees. Hold for 60 seconds 3 times per day. When these become easy try to do it without the support of the wall!
Here’s a useful video from Rehab My Patient explaining how to do this exercise correctly
Squat Jumps – Dip down into a slow controlled squat but explosively jump up from the lowest position pointing your toes to get maximum height as you jump. These are a burner and will strengthen the quadriceps muscles, which are very important in skiing and will help look after your knees. Try 3 sets of 20.
Thanks to Nuffield Health for demonstrating this exercise here
Planks – This is a great core strengthening exercise. Hold a plank on your elbows and try to keep your bottom low to keep your core muscles engaged. Hold for 30-45 seconds and repeat 3 times.
Watch this video to ensure your form is good when doing this exercise.
While on holiday, make sure to warm up and stretch properly each morning and try to maintain this exercise routine if possible. Feel free to increase the repetitions or the hold time as the exercises become easier.
If you have any twinges or aches before your holiday, make sure you speak to your osteopath to prevent further injury.
Have an amazing holiday!