Preparing for the Slopes: Essential Ski Fitness and Injury Prevention Tips You Can't Miss
After 6 months of dreaming about snow, the wait is finally over. Winter has arrived and you're heading off to the slopes for that long-anticipated ski season or holiday.
You probably have an idea of what you need to buy, get organised, pack etc, but there's one thing you're forgetting about which I think needs more priority. Your ski fitness and how would you deal with an injury?
Injuries aren't usually the first thing to think about when planning a ski trip. The possibility of picking up a snowsports injury is often overlooked. However, falls do happen and unfortunately, injuries do too. It’s all part of the learning progression and the risk that comes with taking part in an extreme sport.
I always encourage getting comprehensive health and sports insurance on a winter season so that should anything major happened, you don't have the added financial burden to deal with. It's also often a requirement when entering some countries on a working holiday visa. Be sure to read what the policy covers in terms of activities and weather conditions etc so that you're not buying a policy that won't serve you when you need it. Also do your research on the country's health systems to find out what happens if you break your arm and you need x rays and a cast. Here in NZ, currently you are covered by ACC a government health scheme if you injure yourself by accident, but if you get the flu or stomach illness and need to see a GP, you will need to pay for a consultation and any meds for example.
I think it's important to say that we shouldn’t live in fear of getting injured. It is important to be aware that injuries can and do happen. It is therefore important to be aware of the recovery process allowing you to get back into your boots and on the mountain as soon as possible.
Preventing any injuries is more important and there are a few things you can do to avoid minor injuries before you step onto the snow.
Most injuries in Snowsports happen on the first or last runs of the day, hence the saying ‘never call last run’. There are a few techniques and tricks you can use to minimize the risk of injury in these situations. The first being use your first day to warm up, build confidence and take it all in. Don't hit the park or the huge mogul field on day one.
Article contents
Preseason fitness
Warm up
Have the correct equipment
Safety awareness
Know your limits
Never call last run
Don’t panic
Preseason fitness
The first days back on snow after summer or gap from the previous season can be tough on your body, the more prepared you are, the less fatigued you’ll be.
Getting into shape for the ski season doesn't have to involve an expensive gym membership and extensive workouts every day of the week. My recommendation is to recognise what you already do and step it up a notch. If you like to go walking most days, swap one walk for a jog. Turn 2 gym sessions into three and add some weighted exercises in. Strength is important when skiing but so is agility. 10 mins of yoga when you wake up in the morning can do wonders for your hip flexors and tight hamstrings, two of the most important leg muscles used in skiing.
Balance exercises
Leg strengthening such as lunges and squats
Core strengthening with plank variations, crunches etc will really help you to balance on your skis.
Yoga stretch, if your muscles are tight they are more likely to get injured.
Warm up
Skiing has become so accessible to the point that you rarely have to move a muscle to get to the top of the mountain. When it is this easy to get up there, preparing your body for the day ahead doesn't get much of a second thought. Completing a short warm up before skiing gives your body and mind the preparation for the strain you are about to put your body under.
My favorite warm ups include:
High knees
Lunges
Arm swings
Jumping jacks
Calf stretch walk throughs
Skating around on the flat.
Have the correct equipment
The most common injuries in snowsports concern the knees. Non-release of the ski bindings causes more issues than release. It is therefore vital that your skis and boots are set up correctly. If you don’t know your breaks from your DINs, make sure to have a specialist check your set-up. You will be asked for your weight when calibrating your skis, don’t be embarrassed, it’s very important that it’s correct. Your skill ability will also be taken into account- explaining the type of skiing you're working on and what terrain you're comfortable on will provide this information clearly.
Safety awareness
As a ski or snowboard instructor one of the first things you'll learn is safety awareness which is all about where not to stop, lift loading, appropriate terrain etc. Being mindful of other mountain users around you can be the difference between crashing and going home to ski another day.
Know your limits
You are the only one who knows what you're capable of both physically and mentally. So if you're new to skiing but a professional trampolinist, we still don't recommend hitting the XL line in the park on day one. Nor do we think its a good idea to bomb it down the run, because you never know which way that beginner or young family are going to turn or stop and take a selfie.
Never call last run
If you’ve ever heard someone shout “2 more runs and we’ll skip the last" and had no idea what they meant - this tip's for you ;)
Most injuries happen on the first and last run, but you can’t get injured if you skip the last run :)
I often forget this one but it's like ‘sods law’, if you say it, it's more likely that something bad will happen or you simply won't enjoy the run as much knowing there isn't another one to come after it. Ski every run like it's your last and when you think it's time to stop soon, just express that you MIGHT call it a day soon so let's gather at the bottom.
Don’t panic
A doctor once told my mum that if she’d had a glass of wine before she fell, she may not have hurt her shoulder at all. This is because she wouldn't have tensed and the pressure of impact would have affected her as much. I am not by any means advocating having a glass of wine or any alcohol before skiing (I mean it is your choice haha), but staying calm and not being afraid of falling over can definitely help to prevent your injuries from being major.
If you are a keen gym bunny already, here are a few links to some really good ski and snowboard tailored workouts.
If you think there is something else that can help prepare you for a ski season, we’d love to know! Please share your ideas in the comments below.
The Ski Nomad
Comments