Prepare for Winter Sports: Essential Exercises for a Successful Ski and Snowboard Season
Preparing for Winter Sports: Essential Exercises to Prevent Injuries
As the skiing and snowboarding season approaches, fitness enthusiasts are eager to hit the slopes. However, neglecting winter fitness may lead to more than just the common "powder flu". Whether you're a seasoned skier or a beginner, strengthening your core and improving flexibility can help reduce the risk of injuries and muscle pain.
Dustin Butler, D.P.T., a physical therapist at Advanced Manual Therapy & Sports Rehabilitation in Ballard, notes that in the early weeks of the season, he often sees an influx of new patients who failed to prepare.
When it comes to winter sports, rotational movements like turning and stopping are not everyday activities, especially for those with desk jobs. Additionally, the hard surfaces encountered on the slopes can result in excessive compression in the knees and spine. This makes low back and knee injuries the two most prevalent issues for skiers and snowboarders, according to Butler.
To help athletes stay healthy and enjoy their time on the slopes, Butler has designed a workout targeting the muscles essential for back and knee safety. The goal is to create a foundation for an injury-free season, allowing participants to focus on their shredding rather than their aches and pains.
Here's a breakdown of the five exercises in the workout:
Move 1: Plank on Ball- Place forearms on an exercise ball with elbows at a 90-degree angle below your shoulders. Maintain a strong core and glutes while balancing on the toes. Alternate between 10-second on and off intervals for one minute. Complete two to five sets for a challenging core workout.
Move 2: Cable Wood Chop- Stand facing a cable pulley machine with the handle overhead and perform a diagonal pull toward the left knee, mimicking the rotational movements made when skiing or snowboarding. Perform three sets of 20 reps on each side.
Move 3: Cable Rotational Lift- Similar to move 2, but instead of pulling the cable diagonally, lift it vertically, pivoting onto the opposite toe. Complete three sets of 20 reps on each side.
Move 4: Lateral Ski Jump- Stand in a one-legged squat position and jump laterally, landing softly on the opposite foot. Complete 10 jumps on each leg, ensuring proper knee alignment.
Move 5: Lateral Toe Touch with Band- Loop a resistance band around your legs and touch your left foot out to the left side, maintaining a neutral back position. Perform three sets of 10 reps on each side, progressing to 20 reps as able.
These exercises have been designed to enhance core stability, lower body strength, balance, and proprioception, all of which are crucial for skiing and snowboarding. Ideally, begin training three to four days a week, starting four to six weeks before the season begins for optimal results. When experiencing pain during exercises or aggravating old injuries, seek advice from a physical therapist or healthcare professional.
After preparing for the skiing and snowboarding season, staying updated on the latest news about exercise routines specifically designed for winter sports can help reduce the risk of injuries. To complement your training, it's beneficial to include exercises that mimic rotational movements and focus on core stability, such as the Cable Wood Chop and Cable Rotational Lift from Dustin Butler's workout.
