Let's Hit the Slopes (Safely)!

Ski season is starting and everyone is excited to get out on the slopes! Whether you ski or snowboard, this is the time of year many of us look forward to through the boring fall months.  

Skiing and snowboarding through the holidays can be a lot of fun and a huge stress reliever, especially if you have the opportunity to be in the mountains. However, I’d highly recommend you get prepared for the physical task. Since it is so enjoyable, people tend not to consider hitting the ski hill a workout. If you consider the fact that you’re on the hill for anywhere from 6-8 hours per day, for multiple days in a row, eventually you will fatigue. This fatigue is how people get injured or injure others.

If you don’t prepare yourself for the ski season or you fail to take breaks, you exponentially increase your chances of being injured. People want to get in as much time as they can while they are at the hill, but pushing yourself too hard is the quick route to pain and injury. When an unconditioned skier gets on the hill without any previous exercise or training, they become more prone to exhaustion-related issues. Pulled muscles, torn ligaments, concussions, back pain and broken bones can all occur either from lack of training or crashing from fatigue.

Skiing and snowboarding involves whole body coordination and control at high speeds. If the body is prepared for these conditions, and you know your limits, a lot of these injuries can be prevented. Working on muscle power, endurance, mobility and flexibility can all help get your body into the best condition possible for the hill.

Experts recommend to try doing three high-impact workouts, such as spinning, body pump, running or cycling, each week for six to eight weeks before you hit the slopes. They also suggest yoga for strength, core stability and flexibility to help prevent injury. Squats can also help build strength in the lower limb to build power in the glutes, hamstrings and quads.

Snowboarders need to stabilize and strengthen their upper extremities (e.g., arms and shoulders), while skiers need to strengthen their lower extremities, specifically quads and hamstring muscles. Core strength training is also important for both sports.

Often when your knees get tired, more force is exerted on your spine with each bump. Strengthening your back and core muscles will provide you with extra strength and flexibility and will help your body better manage the rigors of skiing and snowboarding. And remember, stretching is important before and after any exercise.