Slope ready: 6 exercises to prep for skiing

Are you escaping the heat and skiing overseas this summer? If so, now’s the time to get ski-fit!

We find that lots of people have ski trips planned for Japan and Canada over the summer months. And unfortunately a couple come back to us in March with injuries from their holiday. Now is the perfect time to get ready for your summer skiing so that you can make the most of it and escape injury-free.

Not to worry if you’re not hitting the slopes; these exercises will help tone up your legs ready for your summer beach trip!

Strengthening your legs prior to your ski trip is the best way to prevent injury and make the most of your time skiing. You might not be surprised to hear that knee injuries are the most common skiing injury. Here are a few exercises to strengthen those legs and prepare your knees for what’s about to hit them! Pilates is also great at building strength and we can customise your program to help get you ready for the slopes. If you need further help, personalised exercises or would like to try Pilates, come and see our experienced physiotherapists.

bridging | bridge holds | best exercises for skiing BRIDGE HOLDS
  • Heels close towards bottom, squeeze bottom muscles and lift hips towards the ceiling.
  • Be careful not to arch your back.
  • Hold for 5-10 seconds
  • Do 10-1 2reps
  • 2 sets

 

wall squat | best exercises for skiing | ski stretchesWALL SQUAT
  • Leaning with your back supported on the wall, feet out in front and even weight in both feet.
  • Slowly slide down the wall into a squat (knees bent about 60 degrees or less if knee pain).
  • Hold this position for 5-10 seconds, and then push up through your heels with spine along the wall into standing.
  • Repeat 10-12 reps

 

 

squat exercise for skiing | best exercises to prepare to skiSQUATS
  • With even weight in both feet, slowly bend knees, stick bottom out like sitting back on a chair.
  • Keep your chest up tall. Knees bent no more than 90degrees. Watch knees don’t come forward over your toes.
  • Push up through your heels back into standing.
  • Do 10-12 reps
  • 2 sets

 

 

LUNGES
  • Standing with one foot forwards and one back
  • Both toes facing forwards
  • Lunge by lowering your back knee towards the ground then return.
  • Keeps hips square
  • Make sure front knee stays vertical and in line with your second toe.
  • Do 10-15 reps

 

 

 

single leg squat | ski exercises | stretches for skiing

SINGLE LEG SQUAT
  • Standing on one leg.
  • Keep hips square and level
  • Squat with bottom going backwards and chest forwards (like sitting on a chair).
  • Push up through your heels back into a standing position.
  • Do 10-12 reps

 

 

WALL STANDWall stand exercise for skiing | ski stretches
  • Standing tall on one leg, gently turn out other knee to push into the wall.
  • Raise this foot if you are able to.
  • Hold pressure at wall for 5-10-15 seconds.
  • Do 10-12reps

* You should feel this in the glute on your standing leg

 

 

 

 

If you have questions, or would like personalised exercises to help you prepare for your holidays, please call or book online to see one of our Physiotherapists.

 

Simple lifestyle changes to improve your health and wellbeing

As January draws to a close, only 11 months remain to achieve your New Year goal of improved health and wellbeing. Traditionally, January and February are when people are most motivated – although sometimes the approach is a little too gung-ho. Improving your health and wellbeing is best approached as the turtle not the hare; making small changes slowly is the best way to prevent injuries, make continuous progress towards your goal, and to form new and lasting habits.

Here are some suggestions for a healthier you:

  • If you sit at a desk during the day, try to get up every 30 minutes. Walk to the kitchen/toilet/printer; maybe even do some squats!
  • Shoulder rolls and gentle neck stretches during the day may help relieve neck and shoulder tension, especially if you use a computer
  • Park your car further from the bus-stop, train station or workplace and walk the extra distance (2 minutes or 20 minutes depending on your fitness)
  • Try to be active on your lunch break rather than sitting – go for a walk,
    go to the gym, do some stretches, stand up to eat
  • Assess your workstation ergonomics – check your elbows are at 90 degrees, the top of your computer screen is at eye level, and your feet are flat on the floor
  • Add some stretching to your day – morning, lunch, evening – whatever time suits you
  • Have a walk-and-talk meeting rather than sitting around a table – you can still take your coffee!
  • Don’t forget to breathe. Take a long, slow breath in through your nose, then out through your mouth. Repeat 4 times.
  • Schedule time to exercise. If it’s a ‘date’, you’ll be less likely to skip it
  • Exercise with a friend or family member
  • Remember that exercise doesn’t have to mean running a marathon. Find what you enjoy doing – boxing, bushwalking, swimming, Pilates, yoga, running, weights, crossfit. There are so many options out there!
  • When eating, take your time. Chew your food and enjoy it.
  • Have that niggly pain assessed and diagnosed; prevention is always better than cure.
  • And finally, don’t forget to put a smile on your dial – it keeps those face muscles strong and you never know who might be watching. ☺

Not sure how to make small and safe changes to your lifestyle? Our dedicated team of physiotherapists can help. We are movement and exercise specialists who want to help you improve your health and wellbeing. We recognise that all our clients have different goals and abilities and are always happy to help.

If you’re unsure about your body’s abilities, how to perform an exercise, or need further lifestyle advice – we are only a phone call away.

This post was written by Lucy Beumer, Sports Physiotherapist and Clinical Pilates Instructor.