In 2022, there were 4,456 alpine skiing-related injuries in Canada, with a staggering 66.8% attributed to falls. And the worst part, this number only accounts for acute injuries, not the chronic injuries like that pesky knee pain. Winter is coming, and as mountain enthusiasts gear up to hit the slopes, it’s crucial to prepare for the season by preventing common skiing and snowboarding injuries.
One often overlooked aspect of injury prevention is maintaining optimal hip and shoulder mobility. These areas play a crucial role in balance, stability, and overall performance on the slopes.
And strength training is a best of injury prevention method for skiers and snowboarders. Building strength in key muscle groups not only enhances performance but also provides the stability needed to navigate challenging terrains.
Hip Mobility:
Hip Controlled Articular Rotations (CARS) are a game-changer. These dynamic movements help improve the range of motion in your hips, ensuring flexibility and stability during skiing. Spend a few minutes each day performing hip CARS to keep your hip joints healthy and ready for the demands of the slopes.
Shoulder Mobility:
Shoulder rotations against a wall are an excellent exercise to enhance shoulder mobility. This simple yet effective movement helps loosen up the shoulder joints, reducing the risk of strains and sprains during skiing. Incorporate these rotations into your warm-up routine to prepare your upper body for the twists and turns of the mountain.
Lower Body Strength:
Walking lunges are a fantastic exercise to target the muscles in your legs, hips, and glutes. By incorporating lunges into your workout routine, you’ll develop the strength and endurance necessary for those long runs down the mountain. Focus on maintaining proper form and gradually increase weight to build resilience in your lower body.
Shoulder Strength:
Scaption, a shoulder-strengthening exercise, involves lifting your arms at a 90-degree angle to the body. This movement specifically targets the muscles around the shoulder blades, enhancing overall shoulder stability. Start with a light weight slowly build up. Strengthening these muscles is vital for maintaining control of your ski poles and navigating downhill with precision.
Core Strength:
The birddog exercise is a fantastic way to engage your core muscles. As you extend one arm and the opposite leg while on your hands and knees, you activate the deep muscles of your core, promoting stability and balance. A strong core is essential for maintaining an upright posture and controlling your movements on the slopes.
Incorporating these exercises into your pre-season training routine can significantly reduce the risk of injuries, ensuring you don’t miss a single ski day. Remember, a proactive approach to injury prevention is the key to a season filled with exhilarating descents and breathtaking mountain views. Stay mobile, stay strong, and enjoy the winter without the worry of injury holding you back.
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