with Aodhán McEntee, Performance Physiotherapist & Sport Scientist @ McEntee Performance Physio
With ski season just around the corner, I’m going to give you a few tips on how to get the most from your holiday. Having hit the slopes for the first in January of this year, I completely underestimated how intensely physical and demanding it is on the body, and that’s before I even mention a full week of apres ski!
For most holidays, it’s a case of turning up at the airport with your passport, boarding pass and a few pairs of shorts to get through the week.
In the case of skiing, not only does one have to pack the thermals, the goggles and all that goes with it, but it helps if your body is physically prepared and conditioned for the demands of the slopes.
Focusing on improving cardiovascular fitness, single leg stability, mobility and trunk/lower limb strength over the coming weeks can play an important role in staying injury free and getting the most enjoyment from your 6 day ski pass.
If you haven’t started to prepare for your trip away, there’s no time like the present.
Cardiovascular Fitness
With the average skier spending 5-6 hours per day on the slopes , improving cardiovascular/aerobic fitness will help push out the onset of fatigue, by improving energy levels and cardio endurance, while also enhancing recovery time.
Most of you will be starting to hit the slopes inside the next three to four weeks, so being clever and efficient with time in the gym in the lead up to this busy time of year is key. High intensity interval training (HIIT) would be our suggestion for improving your exercise tolerance in the short term, particularly if you have some ground to make up over the coming weeks. This involves high intensity periods of 15-30 seconds work with 15-30 seconds rest between bouts for a period of 5-10 minutes, depending on where your base fitness is presently. The most frequently used means of exercise for such type of training would be stationary bike, running, swimming, rowing machine, battleropes, ski-erg or similar.
Strength/Mobility
On the slopes, being in a forward leaning semi-squat position for most of the downhill journey, we place greater demands on our quads and calves than would typically be the case on an average day/week. As a beginner, if you’re not adopting this position, there’s a good chance you’ll spend most of the holiday walking back up the mountain looking for one or other of your skis/poles. Trust me, I’ve been there!!!
In this semi-squat position, the ability to transfer bodyweight from one leg to the other efficiently while turning requires good mobility, strength and control in the lower limbs.
So there’s still time left to make a difference, focusing on improving cardio fitness, lower limb strength and control over the next few weeks will go a long way to keeping you on the straight and narrow.
Check out our previous whiteboard tutorial on Top Tips for Skiing
If you would like any further information, have a question, or wish to book a Pre-ski assessment with one of our Physiotherapists, please email your questions to info@mcenteephysio.com , book online at www.mcenteephysio.com or pick up the phone and give us a call on (046) 9062265
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