Shape up for the slopes

Wednesday 28th January 2015

Ski Article 2

Skiing is a great winter sport but if you’re unprepared for the pistes you could be on a slippery slope. Skiing all day when you are not used to it is physically demanding and injuries and accidents are much more likely to happen to tired legs.

Our team at Augré Physiotherapy are seasoned skiers and have the expertise to help get you fit for the slopes this winter. We teach Physio Pilates - a form of exercise that works on balancing and controlling movement. Just like skiing, it’s suitable for all levels of fitness, ability and age and we can provide a
bespoke exercise programme just for you.

Using the methods and teachings of Joseph Pilates we’ll help you focus on your core muscles so that you can build up your strength, posture and flexibility and get ready for all those ski runs.

Skiing uses all of your muscle groups, some you probably never knew you had and some which are more prone to injury than others.

Knee and shoulder injuries are really common in skiing and our physiotherapy practice specialises in treating them. We often see ACL ruptures and cartilage tears. We also see a lot of dislocations and sprains because skiers tend to put their arms out to break a fall.

We’ve put together some top tips to help you prevent injuries on the slopes:

Keep fit: Give your “ski muscles” a workout before you go so that your body is geared up ready for the season. Our Physio Pilates classes will enhance any fitness routine and we offer beginners, intermediate and advanced courses.

Learn from the experts: Poor technique is one of the biggest causes of injury. Lessons are important if you’ve never skied before. You’ll learn how to fall correctly and to stop safely. Once you’ve mastered the nursery slopes, stick to runs which suit your level of skiing.

Warm up: Warm up your muscles before you hit the slopes, cold muscles are more prone to injury. Include lots of movement in the warm up and remember that your legs move in many directions as you ski so make sure to incorporate side to side moves. Lunges are good for lubricating the knee joints and add squats, straddles and jumping jacks. Start on some slow ski runs to finish your warm up.

Use the correct equipment: All your equipment should fit you properly and be in good condition. Make sure your bindings are properly set and adjusted to your height and weight.

Don’t overdo it!: Take a break if you’re tired. You’ll have a more enjoyable time skiing if your legs don’t feel like jelly! Look after yourself: Watch out for rocks and patches of ice. Don’t ignore any injuries and get them seen to straight away. After a day’s skiing, it is a good idea to place an ice pack on aching joints to help keep any inflammation down.

Stretch: You want to keep flexible and strong so it is important to stretch out your muscles properly to get them ready for day two! A basic quad stretch will help protect the knees and don’t forget your hamstrings, calf, hip flexors, gluteal muscles and hip adductors.

And finally...

Have a nice long soak in a hot bath – you deserve it after all that exercise!

Shape up for the slopes

 

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