Get fit for the slopes this winter
©iStockphoto.com/Jeannette Meier KamerHeading to the snow this winter? With only weeks to go until the ski season is officially launched, it's time to get your preparation underway for snow sports.
Sue Gertzel is a leading sports physiotherapist in Melbourne who runs get fit to ski programs. “Peak performance on the slopes relies on you being fit and the best way to do this is with a specific snow sports fitness program,” says Ms Gertzel. “If you have a pre-existing injury, it’s important to find a program where physiotherapists instruct the classes, so that exercises can be modified for your condition.”
Here are some basic tips to get you underway:
1. Get fit before you go. It’s ideal to start your pre-ski training six to eight weeks before your holiday – you won’t have time to get your fitness up to speed once you get there. Training should include specific exercises for snow sports. Other activities such as stair climbing, running, in-line skating or cycling can be incorporated into your exercise program. Aim for three to four sessions per week.
2. Reduce the risk of injury. Strengthening of the muscles specific to snow sports (like thighs, butts, core stabilisers and triceps) will reduce the risk of injury and increase your enjoyment and endurance on the slopes.
3. Look after your back. Good back care is essential for skiers and boarders. A good stretch is to arch your back while standing with hands on hips. If you’re travelling distances to reach the mountain, break your journey every two hours and stretch. When lifting luggage always brace your lower abdominal muscles to support your back.
4. Warm up. Before putting on your gear and equipment, warm-up and stretch the thigh, calf and arm muscles. Start each day on the slopes with some easy runs to loosen up, and do this after each rest break as well. Make sure your equipment is well-maintained. And boarders, you should be wearing wrist guards on the snow.
5. Fatigue is a major cause of injury from lack of control. Stop skiing or boarding if you feel tired, and rest. Always ski in control.
6. RICE for injury. If you are unlucky enough to sustain an injury, immediately Rest Ice Compress and Elevate the affected part and seek help at the on-mountain medical centre.
For more information about Get fit to ski programs or to search online for a physiotherapist in your local area, visit www.physiotherapy.asn.au
