The season has already started but if you still have a few weeks before that precious weeks skiing don’t delay and start some exercises now.
The whole body is involved with skiing but the five key areas are:
Quadriceps: Theses are the muscles on the muscles on the front of the thighs and play a crucial role in your ski position and stabilising the knees.
Exercise:
Squats - Stand with feet hip width apart and bend knees - keep the knee cap aligned over the second toe.
Lunges - Stand with feet in stride stance and bend both knees to bring the back knee to the ground. Do not allow the front knee to move in-front of the foot. Repeat with the other leg forward.
Hamstrings and Gluteals: These are the muscles at the back of the thigh and the buttocks.They play a very important role in stabilising the hips and upper body as it leans forwards in a ski position.
Exercise:
Bridge - Lie on your back with the knees bent, feet on the floor. Roll the low back into the floor and curl up. Squeeze the bottom as you curl to avoid the hamstrings from cramping. The exercise can also be completed with legs on a ball or feet flat against the wall.
Adductors and Abductors: Theses are the inner and outer thigh muscles. The inner muscles work to keep your skis parallel and the outer muscles keep your torso stable and assists with steering.
Exercise:
Resisted abductors and adductors. Stand with the band around your ankle and attached to a door. Pull the leg into the body and away from the body.
Gastrocnemius and Soleus Muscles: These are the calf muscles. They work to absorb shock and keep your upright and balanced. It is important that they are flexible as well as strong.
Exercise:
Strengthening - Calf Raises with bent and straight knees.
Stretching: Lean against wall and stretch the leg behind you. Ensure the rear foot faces forward. Stretch with the leg straight and bent.
Core and Spine:The abdominal and Spinal musculature have to work very hard in the semi bent position of skiing and this can add huge strain.
Exercise:
A graduated exercise program is important to build the layers of core strength. However, in the absence of any spine problems simple exercises can be started.
Sit ups.
Superman - Position your self on all fours, engage the core. Lift the opposite arm and leg. Keep the trunk still
Triceps: These are the muscles at the back of the arm. They are important in pushing with poles.
Exercise:
Triceps Extensions - hold a small weight in the hand. Put the hand on your hip and face the elbow backwards. Keep the upper arm still and straighten the elbow. Repeat on both arms.
You should not feel pain with any of the above exercise and should seek advice from a doctor or professional if you have any symptoms or concerns. Victoria would be very happy to guide you through a prepare to ski session.