Preparing for Ski Season: How to Stay Injury-Free
- sam17903
- 56 minutes ago
- 2 min read
As winter approaches, it's the perfect time to gear up for skiing and snowboarding. At Club 360, we often see injuries from these winter sports that could be avoided with proper preparation. So, let's talk about how to get ready and reduce your risk of injury.
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It's perfectly fine to enjoy skiing and boarding, but being physically prepared can make all the difference. Here are five key components to include in your training regimen:
Knee-Dominant Movements Exercises like squats and lunges at a relatively heavy intensity are essential. They build quadriceps strength, helping to resist forces at the knee and protect against the rotational stresses that often cause injuries.
Hip-Dominant Movements Incorporate exercises such as deadlifts or step-ups. These movements help keep your trunk upright and reduce the risk of falling forward, which can lead to injuries or put strain on the hamstrings and back.
Isometric Holds Building muscular endurance is crucial since skiing and snowboarding often require holding a bent position for extended periods. Isometric holds train your muscles to maintain strength and stability in these positions.
Landing Work Many winter sports injuries occur during deceleration or braking phases. Strengthening your leg muscles to absorb force is crucial. Start with depth jumps, stepping off a box and landing softly, then gradually increase the height or try single-leg landings.
Lateral Strength Focus on exercises targeting the obliques and muscles on the sides of your hips, such as side planks or side lunges. This builds side-to-side stability, which is vital for controlling movements on the slopes.
If you’re planning to hit the snow this winter, now’s the time to start preparing. For more detailed advice or help setting up a personalised ski injury prevention plan, come and see us at Club 360. We're here to help you stay safe and enjoy your winter sports to the fullest!
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