It is the time of year to start getting fit for the ski season. Tom Heeley has some tips.
As the nights close in and the days get colder, skiers begin to turn their thoughts to the slopes.
Decisions have to be made on chalets, lift passes, new jackets and salopettes.
But while you may look good on the slopes, how will you put yourself in the best possible shape to improve your performance and reduce your risk of injury.
Short, sharp bursts to stay focused and fit
Skiing and snowboarding can be a dangerous sport and the risk of injury can be high. Knee ligament injuries make up around 40-50% of all ski and snowboard injuries.
As injury management partners of the British Ski & Snowboard Association, we have dealt with our fair share of skiing injuries. So here are eight exercises that are great for helping you to reduce your risk of knee injuries on the slopes. They will also improve your knees’ stability if you have suffered from a knee ligament injury in the past.
Stay with them and do them well. Remember, short, sharp bursts. Get fit and stay focused.
Keep an eye on our Facebook page as Tom will be releasing videos of all of the following exercises.
Cara Brown, a downhill skier who has been treated by Function Jigsaw
TRX DL squat
This is a great exercise for getting your quads, glutes and hamstrings to work together. Work on 4×15 repetitions keeping the Active Band nice and taut just above your knees. Keep the tempo nice and slow. Four seconds down and one second up.
Bulgarian split squats
It’s a great single leg exercise to challenge balance and control, as well as strength. With your back leg resting on a box, slowly lower down into a lunge and pop back up again. Again a slow tempo of four seconds down and one second up with 4×12 repetitions.
Crab walks
With the Active Band just above knees, this exercise is predominantly for the glutes. Again, use single leg control and aim at trying to reduce knee valgus (internal knee collapse) which is a large cause of knee injuries. Try 10 steps to the left and then four to the right.
Ropes
Ropes help cardiovascular fitness and core strength while maintaining a strong base of support. Pick up the ropes and, as quickly as you can for 20 seconds, lift one up and down alternating the hands as you go.
Penguin walks
With the Active Band up on your knees, pop up on to your toes and walk like a penguin, keeping your legs nice and stiff and tight. Do 10 steps forwards and 10 backwards. Repeat this four times.
Split Squats
Put one foot in front of the other, drop the back knee to the floor and then stand back up, if you can repeat this on the next leg by taking a step forwards and repeating this, it is more challenging on your balance and strength. Do 4×12 on each leg.
Step-ups
Pick a solid box of around 45cms, place one foot on top of the box, step up and slowly come back down, tap the floor and come back up. Do 4×12 on each leg.
BOSU ball lunges
This is a great exercise for stability, concentrating on strengthening your glutes, hamstrings and quadriceps. Place the ball, domed side up, foot in the middle over the white dot, slowly lunge down and back up again.
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