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If you plan to take a ski or snowboard holiday, you should begin preparing for it at least 8-12 weeks before you go. That’s where the pre-season training can really make a big difference.

There are several benefits to pre-season training:

  • You’ll be able to ski or board longer and harder each day
  • You’ll perform better
  • You’ll be less fatigued at the end of each day (and ready to enjoy the après ski!)
  • And most importantly, you can dramatically reduce your chances of injury

Horror stories of skiers injuring themselves almost as soon as they step foot on the slopes are unfortunately all too common. Even if the injury is not a serious one that requires immediate medical attention, less severe injuries such as a pulled muscle could leave you unable to ski and even stiff muscles in your legs could keep you off the slopes for a couple of days.

Common injuries to skiers include damage to the anterior cruciate and medial collateral ligaments in the knee. These are injuries that can incapacitate you for several months. The good news is that there are ways of reducing the risk of injury. The obvious advice applies: do not take unnecessary risks whilst on the slopes and do not push yourself too hard. However, if you are serious about reducing your chances of getting injured, the hard work needs to begin several weeks, and even months, prior to your arrival at your ski resort.

So how do you get in shape for winter sports? You need to work on four key areas:

Strength

Strength training should focus on your legs. Exercises such as squats, leg press, lunges and calf raises will help build the muscles in your legs most effectively.

 

 

 

 

 

Endurance

Endurance work is often ignored by people preparing for winter sports - after all gravity does all the work, right? But the truth is you will be on your feet for hours every day, working hard at high altitude - endurance is a must.

Exercises where you are on your feet are best - running, stepping and cross training. Cycling will also help to build up the all important muscles around your knees.

Aim to include one longer cardiovascular session per week to supplement your regular shorter ones. Simply add five minutes per week to one of your 20 minute workouts, and within eight weeks you’ll be doing an hour’s workout.

Flexibility

Increasing flexibility can also reduce the chances of injury - you should include stretching as a regular part of your cool down. Consider including an activity such as yoga or Pilates to your fitness programme. Injuries can damage your proprioception (the sense by which you instinctively judge where your limbs are in space) and balance work will help you regain that awareness.

 

Balance and coordination

Balance and coordination exercises should also be included into your ski fit programme.

Have a Ski Fit session with our specialist physiotherapist

What does it include?

Our one hour Ski Fit session costs just £60 and includes:

  • An assessment of your current level of fitness
  • Discussion of any injuries you may already have or may have previously suffered from
  • A biomechanical assessment of your spine, legs and feet
  • A bespoke exercise programme
  • Expert advice and information

Book an appointment today on 01892 741 150.

Struggling to find that special gift for your loved one?

Why not book them a Ski Fit assessment? To find out more or to book an appointment please call us on 01892 741150. Please quote ‘SKI’ when booking your appointment.