What it takes to be 'ski ready'.

This is the latest blog from the Movement Moguls a collaboration of two physiotherapy clinics; LB Physiotherapy and Movement Matters Physiotherapy. Movement Moguls have one aim: to educate everyone on all things musculoskeletal.

What it takes to be “ski ready”.

Recreational skiing has and is continuing to become increasingly popular, with many families and schools taking annual skiing holidays around Europe. This increase in popularity also comes with an increased risk of musculoskeletal injury. The chance of injury in skiing is reported to be higher than in football, with it having a reputation as a dangerous sport.

With the ski season being relatively short in duration, being ‘ski ready’ will optimise your enjoyment and safety throughout this short period. Physical conditioning is important in any sport or activity to prevent injury and reduce muscle strains and soreness and skiing is reported to be the sport in which the largest proportion of people who participate, particularly adults, do not condition themselves beforehand. Highlighting the importance to be ‘ski ready’.

A study found that recreational skiing requires 50% aerobic endurance, 30% anaerobic power, and 20% flexibility and agility for performance – highlighting these aspects of fitness as focal points for any conditioning program.

Cardiovascular fitness is important and improves your aerobic capacity and endurance. This can be improved by using simple activities such as cycling and rowing – both of which can be done in the comfort of the indoors.

Flexibility is necessary to allow adequate joint movement. Stretching and mobility exercises for the muscles and joints will help to improve your flexibility. Focusing on any individual problem areas will decrease the risk of injury to those areas specifically.

Muscular strength and power are also required to adequately propel yourself down the slope. In particular: the posterior deltoid, latissimus dorsi, and triceps are of importance around the shoulder. The gluteal muscles, hamstrings, quadriceps, and gastrocnemius are all important muscles around the lower limb for this sport. A focused program to improve the strength and power of these muscles will not only help to improve your performance and efficiency when skiing but also dramatically reduce your risk of musculoskeletal injury.

Due to the high speeds and forces in skiing, the neuromuscular system should be trained for balance to allow efficient movement down the slope and to reduce the risk and severity of falls. Balance is simple to train and requires no specialist equipment. Try standing on one leg for 30 seconds, make this harder by closing your eyes. It’s as simple as that and can be done at various times throughout your day e.g., waiting for the kettle to boil and even when waiting for your tea to cook in the oven.

Considering the above points regarding a conditioning program to get you ‘ski ready’, such programs should be performed two to three times per week. Strengthening exercises should be performed for three to four sets of 10 to 15 repetitions with adequate rest between sets. Cardiovascular endurance should be trained for a minimum of 20 minutes at a level that causes your heart rate to increase to at least 70% of its maximum. This can be calculated by subtracting your age from 220.

Ensure you perform adequate warm up and cool down routines and at no time during the exercise program should you experience any joint pain. Muscle discomfort in the form of ‘fatiguing pain’ is allowed and indicates the muscles are being worked.

Ultimately, skiing is a recreational activity enjoyed by those who take annual holidays to do so with the main goal being enjoyment. Getting yourself ‘ski ready’ with the advice above will not only considerably reduce your risk of injury but will ensure you get the most out of a fun and adrenaline filled holiday.

References

Morrisey MC., Seto JL., Brewster CE., Kerlan RK. (1987) Conditioning for Skiing and Ski Injury Prevention.

Smith RL. (1983) Pre-Ski Season Preparation: Conditioning and Equipment