43
WINTER
2016
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Whether you’reabeginner
or anexpert, therearea few things you can
do tomakeyour ski seasonasaferandmoreenjoyableexperience!
To ski well your bodydemands the useofmuscles that are infrequentlyused in
everyday life. Inaddition, sometimesyou'llhave todealwithextremesofcold tem-
peraturesand toughconditions. Toproperlyprepareyourbody for theski season
anexerciseprogram that focuses on cardiovascular fitness, strength, flexibility,
agility,powerandbalanceshouldbepartofyourroutine. Another important con-
cept to remember is thatasoundskiing technique requires lessenergy thanapoor
one—poor technique, poor fitness and tiredmuscles can lead toadisastrous out-
comeandmay increase the riskof injury. At thebeginningof the season, start on
easier terrainsuchasagreen runandaim foradaywithoptimal lightingandcon-
ditions, especially ifyouareanoviceskier.
Abodypart that oftengets injuredduring the ski season is theknee.Oneof the
morevulnerablestructuresof theknee isan important ligament called theACL (An-
terior Cruciate Ligament). TheACL functions tohold theknee joint stablebut also
containsproprioceptive fibers thatprovide feedback tohelpour complexbalance
systemwork. Inorder tominimize theriskof injuries to theknee (suchasACL tears,
meniscal injuriesor flaresof osteoarthritis), it isvery important towork thepropri-
oceptive/balance system,and to focuson strengthening thehip stabilizersand ro-
tators, coreandbackmuscles,quadricepsandespecially thehamstrings. Exercise
programs that incorporatesquats, front/side lunges,planks,dead lifts,hangcleans
and Turkishget-ups aregreat choices. Formoreadvanced skiers, developing leg
power is also important for performance, so incorporatingplyometric exercises
(suchasbox jumpsorhurdle jumps)andothers that focusonagility (suchas ladder
drills)will helpget you the results youare looking for. If youhavedifficultywith
anypre-existingconditions,haveyour injuriesassessedbyaphysiotherapist,doc-
tororanotherqualifiedhealthcareprovider toensure these typesofexercisesare
right foryou.An individually tailoredexerciseprogram, specific toyourgoals, ski
expertiseand fitness is ideal.
Flexibility in themuscles required tomeet thedemands specific to skiing isalso im-
portant. Lower temperatures can sometimes lead themuscles to feeling ‘tenseor
stiff’ and slow to react because they lack the rangeofmovement required for the
sport.Developing flexibility through regular stretchingorbydoingsomething like
yogabeforeyour ski seasonwill helpensureyouareable tomoveadequately in
the rangeofmovement required for skiing.Beforeheading to the slopes, it isvery
important thatyouwarmupandcompletesomedynamicstretcheswithmovements
required forskiing, suchas torso twists,armswings, legswings, squatsand lunges.
Equipment is another keyarea that cannot beoverlooked. Avisit toanexpert at
oneof our local shopswill ensure that the right typeand lengthof skis or boards
are selected for your level and that theyare tuned correctly for the conditions. A
trainedboot fitting technicianwill ensure that the fit and flexof your bootswork
specificallywithyour foot type, inorder tomeet thedemandsofwhatyou require.
Clothingmustkeepyou warmbutnot toohot—breathablemulti-layering fabricsys-
temswith thin,wicking, thermal ‘first layers’ workextremelywell—keepingyou
comfortablewhen it's coldandallowingperspiration toevaporatewhenyou're
heatingup.
Preparing foryourski seasonproperlywillminimizeyour riskof injuryso thatyou
haveagreat timeon theslopesall season long
!
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GlennWark is a registered Physiotherapist and Certified Sport Physiotherapist at Peak to Shore Physiotherapy and Sports Medicine. He
works with athletes at the recreational, national, international and professional levels.
Sure, having the
latest gear helps
us to prepare for
the season, but
many of us fail to
remember that our
bodies also need
preparation for
the ski season.
Skis
&
Knees...
are yours ready?
ESCARPMENT
®
well-being
By Glenn Wark
