As ski season approaches, enthusiasts eagerly await the thrill of fresh powder and mountain vistas. However, while the appeal of skiing is undeniable, it’s also a demanding sport that requires a blend of strength, endurance, and flexibility. Without adequate preparation, injuries can sideline even the most passionate skiers. Here’s how to ensure your body is ready for the season and how to manage any pain that arises along the way.
Build Core Strength and Balance
Core strength is vital for skiing, as it stabilizes the body on changing terrain. Workouts like planks, Russian twists, and stability ball exercises build core muscles, improving balance and reducing injury risks. Yoga or Pilates are also excellent for refining balance and flexibility, helping skiers react better to varying slopes and terrain shifts.
Strengthen Legs and Glutes
The quads, hamstrings, calves, and glutes bear the brunt of skiing movements. These muscle groups are critical for controlling turns, jumps, and landings, making them essential for power and endurance on the slopes. Incorporate exercises like squats, lunges, and leg presses to build leg strength, alongside calf raises to ensure strong and stable lower legs. For added benefit, incorporate plyometric exercises like jump squats and box jumps, which simulate the explosive power you’ll need on the slopes.
Increase Cardiovascular Fitness
Improving cardio fitness enhances endurance, enabling longer days on the slopes. Running, cycling, and high-intensity interval training (HIIT) build the stamina to handle skiing’s physical demands and high altitudes. A strong cardiovascular base helps reduce fatigue, allowing for safer, more controlled skiing.
Improve Flexibility and Mobility
Flexibility and joint mobility are crucial for avoiding muscle strains and sprains. Regular stretching, especially for hamstrings, calves, and hip flexors, helps prevent tightness and improves range of motion. Incorporate stretching as a regular part of your routine to ensure your body stays limber on the slopes.
Manage Pain and Recovery
Despite careful preparation, skiing’s intensity can still lead to sore muscles and joint stiffness. Ice therapy can manage minor aches, especially after a tough day on the mountain. Foam rolling before and after skiing sessions helps release muscle tension and prevent knots. If you experience recurring pain, particularly in the knees or back, consider consulting a professional for targeted exercises to address these areas.
Warm Up Before Each Session
Never skip the warm-up! Starting with a dynamic warm-up—such as lunges, arm swings, and leg swings—prepares muscles and joints, reducing injury risk. A quick five to ten minutes of warming up primes your body for the rigorous movements ahead.
With these steps, you’ll be ready to enjoy a safe, injury-free season on the slopes. By focusing on strength, flexibility, and pain management, you can look forward to making the most of your time in the mountains this ski season.
Dr. Jacob is an owner and head clinician at Well Beings Integrative Medicine in Wheat Ridge.
