It’s almost winter sport season, which means it’s time to start preparing for the slopes. Ensure you are ready for your best snow season yet by staying injury free and moving well out on the slopes!
Although fractures are by far the most common injury in winter sport (they account for up to 71% of injuries), sprains and strains are the next most common, accounting for up to 9% of injuries. By preparing well, you can reduce your risk of soft tissue injuries.
Before you go:
You might be at home, wishing away the days until its snow season, but that doesn’t mean that you can’t start preparing now!
Strength training has benefits for skiers and snowboarders and should never be underestimated. A turn on the saying, winter bodies can be made in summer!
Strength training that involves a full body approach with a focus on lunge-based movements (try forward and lateral lunges) will fire up the muscles you will use on the slopes and ensure you are in shape and avoiding injuries.
Balance and core is key!
Incorporating balance and core-based exercises in to your training routine will help ensure you stay stable on the slopes. Try adding balance exercises such as single leg balances and core exercises such as planks and side planks in to your routine.
Look out for early signs of injury
Niggling pain in your knee or a sore wrist? Get it checked before you go to avoid showing up with a worsening injury. Get any injuries checked by a Physiotherapist and make sure you don’t ignore signs of injury!
When you are there:
It might sound stupid now, but a warm up could save you later. You’ve just left your warm heated lodge and head outside in your snow gear and your muscles will automatically be cold. Starting to ski or snowboard straight away can be a recipe for disaster. Take 5 minutes out of your morning to get your body warmed up and in turn reduce your risk of injury. It can be as simple as some jogging on the spot followed by some arm and leg swings.
Ensure you are eating nutritional meals and snacks, and keeping your fluid topped up during the day. It can be easy to lose track of time when you are out of the slopes, so making sure you drink water before heading out, and consuming a good breakfast high in protein and carbohydrates will ensure you start the day on the right foot.
Recover and check
After a long day out of the slopes your muscles will be feeling it and if you have another jam packed day planned for the next day, you want to make sure you are promoting recovery. Take 10 minutes out of your evening to do some walking, stretching or foam rolling.
Also be sure to check over your equipment (e.g. bindings, boots) to make sure nothing has come loose or changed. Equipment malfunction can be another cause of injury while out on the hill!
Book an appointment at Coast Sport by calling (02) 4356 2588 or book online via the button below.