With the winter fast approaching it’s time to start thinking about getting Snow Fit! Whether you are a skier or snowboarder, and regardless of skill level, some prep work or “pre-habilitation” can go a long way to keep you safe and injury-free on the slopes. In the clinic, we see a lot of injuries and sprains that may have been prevented with some targeted pre-season training. Remember that most of us only ski or board for a few weeks/months each year, and these sports place specific strain on joints and muscles which aren’t replicated in normal day-to-day activity. With this in mind, it’s easy to see how most of us will experience some muscle pain or soreness after the first few days back on the slopes! To avoid unnecessary soreness and injury, we advise incorporating some simple bodyweight strengthening and balance exercises into your regular exercise routine on 2-3 days each week. You wouldn’t hit the slopes without preparing your board or skis – the same rule should apply to your body. Think of pre-habilitation as your body’s version of a tune up! So before the snow arrives to the Remarks and Coronet, try adding in some (or all!) of these exercises.
Bodyweight Squat – Start position is standing straight with the arms out in front. Move downwards into a squat position so that the knees are aligned over the toes and the heels are in contact with the floor, make sure the back is straight. Keep the head and chest upright and the gaze horizontal. Hold for 2 seconds and return to the start position. Perform 3 sets of 10 reps.
Bridge Floor Marching – Lie on your back with your legs bent and feet flat on the floor. Lift your hips up in to a bridge, driving the movement with your buttocks. March one leg, and then the other, keeping your pelvis up and level throughout the exercise. Perform 3 sets of 10 reps, 1 second hold.
Bodyweight Lunges – Stand straight, take a large step forwards on one leg, then drop your hips directly down between both feet, bending your hips and knees to a 90 degrees. Push back up to the starting position, and repeat. Make sure you take a large enough step that your front knee does not travel over your foot, and ensure your knee travels directly forwards. Keep your body up straight throughout the movement. Alternate legs and perform 3 sets of 10 reps on each leg.
Side Plank on Knees with Hip Abduction – Lie on your side and prop yourself up on your elbow. Bend your knees and lift your hips off the mat until you have a straight line from your knees to the top of your head. Holding this position, straighten your top leg out, and then lift it directly up towards the ceiling. Ensure this leg does not travel forwards. Control the movement as you lower the leg back down and then repeat. Perform 3 sets of 10 reps on each side.
Plyometric Lateral Hop – Stand up straight between a line marker on each of your sides. Transfer your weight onto one foot and lift your other foot off the floor. Using your arms to generate momentum, hop sideways over one line landing lightly on your foot, then immediately hop sideways over the other line, landing on the same foot. Perform 1 set of 3 reps of 30 seconds duration.
Mountain Climbers – Adopt a plank position insuring your hands are directly beneath your shoulders. Fully flex one hip and hold. Extend the bent leg to the rear and repeat the movement pattern on the opposite side. Perform 1 set of 3 reps of 30 seconds duration.
Wall Squat Holds – Stand up straight leaning your back on a wall. Step your feet forwards, away from the wall. Your feet should be shoulder width apart. Keep your back against the wall whilst you bend your knees and slide down the wall. Your knees should travel over your second and third toes. Only go as far as you feel able to before holding this position. Slowly straighten your knees back up to standing. Perform 1 set of 3 reps, 30 second hold.