fitness
Squats do a body good, although we recommend saving the boots and skis for the snow.
BUILDING A BODY READY FOR SKI SEASON
Exercises designed to tune your body just in time for ski season. by Brandon Ott
W
e are all procrastinators by nature and it’s no different when it comes to the love
ll
of our life—skiing and snowboarding. But hey, news flash; you’ll squeeze a ton more fun out of your winter if you spend some time tuning up that body of yours before winter kicks in. Don’t sweat the big stuff; we just want you to start small and do something, anything at all. Last season we teamed up with ski doctors and physical therapists and asked them to answer real questions posed by readers like you. Check it out, and may this winter be your healthiest and strongest yet.
Q:
Easily the most commonly asked question: “What’s the best way to avoid being really sore after the first couple of days of skiing?”
Linda Scholl, a physical therapist at University of Utah Orthopaedic Center, says: “To avoid soreness, practice impact training such as
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running or walking stairs, any hamstring exercise and squats. If you are sore the next day, walk it out! Stiff and sore muscles will remain so if not given a way to increase the blood supply through gentle exercise and motion.”
Q:
“What is the best way to prepare my body for a ski season consisting of 20+ ski days?”
Scholl recommends these specific exercises: First of all, build up your cardiovascular endur- ance through hiking, running, cycling or indoor cardio gym equipment for 30 to 60 minutes as many times a week as you can manage. Second- ly, gaining core and leg strength takes priority, but lack of upper body strength might leave your shoulders at risk for injury. For core work, hold a plank position for 60 to 90 seconds for three repetitions. Lower extremity strength- ening through body weight exercises such as lunges, bridges or squats with one or both legs,
is a must for any downhill skiing. Or use a weight machine to work your legs and buttocks. Lastly, flexibility should never be overlooked and main- taining flexibility in your hamstrings, quads and trunk is one way to help prevent injury.
Q:
“How can I keep my knees stable and strong to prevent knee injuries?”
Dr. Stuart Willick, sports medicine physician, says: “This is a great question. Your skiing will be better and more fun if you train well in preparation for the ski season. Balance exercises and strengthening for the core, hip and thigh muscles are important parts of keeping your knees stable and preventing knee injuries. An- other important part of preventing knee injuries is proper skiing technique. Research has shown that maintaining good balance on your skis and avoiding getting ‘in the back seat’ with your weight too far backward, can decrease your risk of knee injuries during skiing.”
&DS XNTQ RVD@S NM @S RJHTS@G BNL ƥSMDRR
Jay Dash
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