The snow sports season is by all reports fantastic this year. Many fanatics trying to squeeze in as much time on the slopes as possible. Whether this is your first time or you are an avid fan, you will increase your level of enjoyment if you are “ski/snowboard fit”

Training should start a minimum of 6 weeks before you hit the slopes to achieve the conditioning your body requires. Your training should include:

Muscle strength and endurance – of the core, quadriceps, gluteal, calf and lower back muscles. Squats, lunges and step -ups work specifically towards strengthening the leg muscles.

Flexibility – of the calf, quadriceps, hamstrings muscles and the lower back can reduce the risk of “straining” your muscles due to an inability to lengthen.

Balance – specifically practicing the skiing and snowboarding positions and actions on one and both legs. Gym balls can be used to further develop balance.

Aerobic Fitness – Due to the effect of high altitude on your body aerobic conditioning is a vital component to injury prevention. Using the cross trainer, bike or running works the aerobic and muscular systems for snow sports.

Equipment – always check your equipment is specific and safe to use.

When you are heading off to the slopes each day, try to ensure you are both physically and mentally prepared. The lack of a pre-ski warm up (increasing your heart rate and preparing your muscles for activity) and a post-ski warm down (stretching) routine is one of the main contributions to injury. Tiredness can also significantly contribute to sustaining an injury.

For specific advice on a programme to address your needs then see your physiotherapist. We can assess any tightness and relative weakness, to give you a programme for you to work on to reduce / eliminate the factors that may affect your fitness.

If you are away and sustain an injury, then don’t forget your basic injury management.

R I C E

Rest, Ice, Compression, Elevation

Ice should be used for up to three days following an injury, this will help reduce the amount of pain, muscle spasm, swelling and soft tissue damage, by decreasing the circulation to the area. A damp towel should be applied between the ice pack and the skin to avoid an “ice burn”. Applications should be approximately 10 minutes depending on the depth of the injury. This can be repeated every two hours.