‘Tis the season to… go skiing.
Some time up in the mountains, cruising down the slopes is a great way to relax and unwind. But let’s not forget that skiing and snowboarding are both dangerous sports. Skiing injuries are very common and can be life changing.
There are certain skiing injuries that we can’t do much about – being crashed into by an out of control fellow skier or snowboarder for example. We can reduce the severity of such an incident by wearing proper safety equipment and investing in a good helmet is very much recommended. However, most of the skiing and snowboarding injuries that we see in clinic are preventable.
Knees are common snowboarding and skiing injuries due to twisting whilst turning or from catching the inside of your ski, causing your knee to collapse inwards. In doing so there is a risk of serious damage to the medial ligament, medial meniscus and anterior cruciate ligament. These injuries are preventable because the underlying cause is lack of strength and stability, poor technique and fatigue.
Accordingly, a strong core and lower limb is essential prior to hitting the slopes, ensure you are ski ready with this simple Ski Prehab protocol… swoosh swoosh
Skiing Injuries & Your New Prehab Routine
Fold your arms across your chest, feet slightly wider than hip width apart and sit back and down. Keep your shins as verticle as possible and your chest high. Your knee should be over your second toe – NOT infront for your toes. Only go as deep into the movement as you can whilst still maintaining this correct positioning.
Hold at the bottom and then stand back up. This is one repetition.
You should predominatly feel this exercise in your buttocks.
Keep your chest high and your weight spread evenly through your feet. Do not allow your knees to come forward in front of your toes. Draw your belly button towards your spine to activate your local core and protect your spine.
Do not push through any pain in the lower back as it most probably means that your form is incorrect. Stop and reset and if possible do this exercise in front of a mirror for visual feedback.
Using a resistance band attached around the ankles as shown. Bend the knees slightly and walk to the side. Each step completes one repetition. Complete the number of steps directed by your clinician in one direction before completing the same number of steps in the other direction. This will complete one set.
Control the movement and do not rush.
Draw your belly button into your spine to activate the local core and place your hands just below your hips – over the glutes to help activate them.
Exercise Ball – Knee Tuck
From a kneeling position place your feet onto an exercise ball. Draw your shoulder blades together, squeeze your buttocks and your local core and push your feet out behind you so that your legs are straight as shown in the first image. Your shoulders should be directly above your hands and your body should form a straight line from your head to your feet.
Bend your knees up towards your chest and draw the exercise ball in towards your buttocks. Extend the legs back out to the plank position. This completes one repetition. Repeat the tuck movement for the number of repetitions directed by your clinician before relaxing back down onto your knees. This completes one set.
Draw your belly button into your spine to activate your local core and support your lower back. Place your tongue on the roof of you mouth and relax your jaw to support your neck.
You can increase the difficulty of this exercise by rolling onto your toes as you bend your knees.
Glute Activation Plank – Leg Lift
Lie on your front, hands under your shoulders. Push your hips into the ground and squeeze your buttocks.
Lift up into a plank position. Squeeze your buttocks and lift one leg up making sure to keep your hips level as you do so. Hold and slowly lower the leg back to the ground, reset and repeat with the other leg. This completes one repetition.
Keep your belly button drawn towards your spine to ensure you are protecting your spine and your tongue on the roof of your mouth to support your neck during this exercise.
Your eyes should be looking slightly forward and diagonally down to keep your spine in line throughout.