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Get Ski Fit for the Slopes!

With the temperature dropping and the snow starting to fall in the Victorian ski fields and Southern Tablelands, the ski season is fast approaching. Is your body prepared for the snow? Some will be heading down for your first experience while others are seasoned veterans, it is equally important to have the body well prepared.

Skiing and snowboarding are demanding sports that are take place in a dynamic and unpredictable environment. This places demands very different to daily life on our body and can lead to fatigue, muscle soreness or injury. Improving the strength of muscles increases their capacity to manage this increased load and can reduce the risk of muscle soreness and injury due to fatigue. Some key areas to target include:

Snowboarders

  • Calves - all snowboarders will have experienced the burning of the calves after a long toe side cat track. The setup of the boots and bindings mean that the calf muscles are almost always engaged which can make them prone to cramping. Having strong calf muscles increases their tolerance to manage the prolonged load of a long day of riding.
  • Quadriceps - watching a snowboarder arrive you'll never see them standing completely straight, a semi-squat position is adopted for balance, to allow pressure to be applied to the edges and allow for absorption of any bumps. Strong quads will help improve your ability to absorb shock through the knees, reduce muscle soreness and fatigue to keep you riding from first lift to last call.
  • Abdominals - crucial for maintaining dynamic balance while turning, changing from heel to toe and landing from jumps.
  • Skiers

  • Quadriceps - As soon as your boots go on in the morning the quads are working. You are sure to feel the burn throughout the day being stuck with a slight bend in the knees. Strong quads will help reduce the pressure on the knee joints and the rest of the body from absorbing bumps and landing jumps.
  • Hamstrings and Glutes - as each leg moves separately to the other, having excellent single leg stability is vital. Strengthening the glutes will assist with the hip stability required for maintaining a balanced position during those deep carves.
  • Abdominals - like snowboarding, having a strong core is going to make you more balanced on the snow and reduce the effect of the uneven terrain.
  • Now is the best time to start preparing for your snow trip to ensure we are in the best condition possible. Don't let fatigue, muscle soreness or those niggling injuries spoil your holiday. At The Physio Space, our therapists can do a thorough assessment to identify tight or weak muscles, and develop an exercise routine to address these areas. If you would like more information, or to make an appointment, call the clinic today on 48611223.

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