Will your ski muscles keep up with the runs this season ?

Friday 15th January 2016

Ski Article 2

It’s time for a great winter sport but the ski season is tough on the muscles if you’re not used to exercising them, especially the ones you didn’t know you had!

Our team at Augré Physiotherapy are not only into skiing, we know how to get you fit for the slopes before you go and back to fitness if you’ve taken a tumble and injured yourself on or off piste.

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, leaving you feeling fitter and stronger for all those ski runs.

A strong core will help give you better edge control so that you are more in control of your skis and the twists and turns of the slopes. Improved alignment will help reduce the impact on your back, hips and knees and reduce wear and tear on the joints.

Accidents do happen though and knee and shoulder injuries are really common in skiing. Our physiotherapy practice specialises in treating them. We often see ACL ruptures and cartilage tears and because skiers tend to put their arms out to

break a fall, we also see lots of dislocations and sprains too.

We also work closely with two top UK consultants who are knee and shoulder specialists to help us get you back on your feet as soon as possible.

We’ve put together some top tips to help you make the most of this great winter sport:

Keep fit: Give your “ski muscles” a good workout before you go so that your body is prepared and feeling strong for the winter 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.

Get aligned: Make sure you’re in the right position on your skis. Keep your torso upright with the ankles, knees, hips and shoulders stacked over the centre of your skis. Slightly bend the knees and make sure there’s even weight from right to left. Angle your femur bone parallel with the slope of the ski run. Soften the shoulders and bend your arms so that your elbows are wider that the shoulders and your hands are inside the elbows.

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 and beyond!

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...

Put your feet up and have a nice long soak in a hot bath – you’ll need a rest after all that exercise!

 

Will your ski muscles keep up with the runs this season ?

 

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