Now that ski season is nearly over, you may be wondering why we’re posting the second part of this blog. Well, as PTs we figure it’s never too late to teach folks how to avoid pain and injury—and by now you may have discovered that a full day of skiing or boarding is leaving you with some aches and pains as you start your Monday morning. So, that makes you a particularly captive audience! Training (before you ski/board) and Recovery (during the day and before you get in your car to drive home from the mountain) are both important when you’re hitting the slopes. Here are some tips:
Before and During Ski Season:
Everyone knows that squats and lunges are the key to enduring a full day on the slopes. But did you know that your quads and gluts aren’t the only muscles that are important to keep strong to ensure an epic day?
- Hamstring to Quad ratio: Don’t neglect your hammies. Research suggests that the hamstrings should be at least 50-80% as strong as the quads. Skiing and boarding will naturally work your quads, so during ski season it’s important to continue to strengthen your hamstrings.
- Spine and Pelvis Stability: Abdominals support spine and pelvis. Latissimus Dorsi support spine and shoulders. Skiing and boarding will naturally work your gluts, so during ski season it’s important to continue to strengthen your abs and lats.
- Swiss Ball Crunch (see YouTube video)
- Lat Pull Downs
Grasp tubing with arms wider than shoulder width. Lean back slightly. Depress shoulder blades. Then pull elbows toward waist.
During and Après Ski
If you can squeeze a few moments of stretching into your day (while in a lift line or when you’re taking a hot cocoa break) your body will feel much better by the time you get to the last chair. And since most of us drive (at least a few miles) to get to the slopes, it’s also important to loosen up before you get in the car to drive home.
Kelli Crosby, PT, COMPT
Synergy Manual Physical Therapy – South Office
North Office (map)
4105 Briargate Parkway
Colorado Springs, CO 80920
South Office (map)
600 South 21st Street
Colorado Springs, CO 80904