Prepare to Ski

With the start of the skiing season only around the corner, now is the time to begin those essential exercises to make sure you thoroughly enjoy your time on the slopes. This is particularly important if you have a sedentary job or you have been chained to the desk and unable to get to the gym recently, however adding these to your normal routine would be of great benefit.

There are two key areas to address and they link together extremely closely. Strength work before skiing would be the area that most people will target. The area often forgotten is stretching, key in obtaining effective strength and good form through your exercises but essential to assist you to obtain the correct skiing position.

One of our physiotherapists at Body Logic Health has designed a programme specifically for you. Please read all the instructions carefully and if you have any problems with your programme you can email your physiotherapist or call them on either:

Battersea Branch - 020 7738 8712
Streatham Hill Branch - 020 8674 3799

You can access this online report by clicking on this link which will take you directly to the Strengthening and Stretching exercises.

There are two programs you can select from the drop down menu:

Program name: Skiing - Strength Phase
Program name: Skiing - Stretch Phase

Or please read below.

This is by no means a total workout and if you can do more fantastic, but here we hit the key areas important for skiing. Please read the instructions in full before completing any of the exercises to avoid injury.

Stretching
Calf: Essential to get those knees forwards over the boot.
You can use books if required, turn your toes inwards slightly and stay there for about 5 minutes for maximum effect. There should be no pressure on your back and you should be standing straight otherwise the height of the wedge is too great.

Hamstring: Take the pressure off your back.
I prefer to split the hamstring stretch into two, firstly as in the diagram begin with the leg lower, half way up, then move the ankle up and down 10 times, increase the angle slightly and repeat until you are at your maximum hamstring stretch. Secondly at the top of the stretch, preferable with your other leg straight down, try to push your heel to the ceiling straightening your knee – you should then feel a good hamstring stretch – hold for 20 seconds. Repeat the second part three times.

Piriformis: This little muscle in your bottom can cause so many problems.
Sit on a chair and cross one leg as in the diagram. Sit up tall through you mid back and hold that position as you hinge forward at the hips – do not collapse at the low back. You should feel an intense stretch deep in your bum off the crossed leg - hold for 30 seconds and repeat three times.

Thigh / Hip Flexors: Tightness here can block your hip and load your back.
This is a great starting position as it allows you to cover both muscles with a slight variation in position. I would advise you to put a pillow under the weight-bearing knee. It is essential to stay tall for both these exercises to obtain maximum benefit.

• Thigh – ease back towards your heel with your bum and you should feel a stretch across the front of your thigh, hold for 30 seconds and repeat three times.
• Hip Flexors – stay tall and tighten your bum on the stretching side to push your hip forwards, this time you will feel the stretch across the front of your hip, hold for 30 seconds and repeat three times.

There are a host of other stretches that would be advisable to undertake but these are the essentials for skiing. If you find stretching hard or find it difficult to get the positioning right then I could not recommend more highly the Stretchband to assist you further with your flexibility. Go to Body Logic Supplies Stretchband to check out this great product used by an increasing number of top sports teams, including the British Lions, Sri Lankan Cricket Team & New York Yankees.

Strengthening
Core: So important for getting the turns right.
Your core strength is king when it comes to most activities but with skiing this is even more true, the better your strength here the more control you will have over your legs. Essentially we are looking at your stomach muscles, and it is a static position which you hold for a time period, this one is called the plank. Try to begin on your toes as in the picture, keep your stomach tight and hold for as long as you dare! Stop if you feel any pressure in your back, tuck your pelvis under to assist taking pressure off this area. Complete one to three sets – build time and sets.
N.B. – if you find your back is sore very quickly start on your knees until you are stronger.
N.B. – if you can do this for 60 seconds then add a twist, rotate your shoulders and hips as one so you end up in a side plank, then return to normal and go the other way – continue as a movement.

Gluts (Bum): Where all the work should be done.
This is what you are going to be doing while cruising down the slopes so best to get the practise in at home. Using your arms as a counter balance and keeping the weight through your heels begin to squat down as though you are sitting back into a deep chair. Make certain your knees do not come together through the movement – a natural way to cheat the hard work. Go down slowly and up quickly – begin with 10 by 2 sets and increase to 3 sets of around 15-20.

Quads & Groin: to absorb the pressure from the knees.
Begin with the right foot on the box and the left next to it, as shown in the diagram. There are two effective methods to follow for this:

• Speed: jump from side to side, so your right foot lands on the floor and left on the box at the same time, continue back and forth – 60 seconds
• Strength: Drive through the right leg on the box to obtain maximum height landing with the left leg on the box and right on the ground – 15 seconds and build to 45.
  

Ankle Dorsiflexion: Help keep those skies moving smoothly.
As shown here lean against a wall with your feet about a foot from the wall. Lift the toes up towards you and lower, do not touch the ground again, then come up again – repeat for 10 to begin. Build up to 20 and then try to progress by placing one foot against the wall and repeat the exercise with one leg – much harder.

These exercises are designed to get you ready for skiing they are not a complete programme and really in an ideal world you should do much more. If you go to the gym then these are great exercise to add to your normal routine to make sure you are hitting the right areas before you leave. Good luck.

Paul Goss MCSP
Chartered Physiotherapist

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