The Winter Season is upon us and for many that means skiing vacations, long weekends skiing, and more time spent on the slopes. If you have sustained a skiing injury, are experiencing pain after skiing, or need help with some tips to improve your skiing form, Girl Fit Physical Therapy is here to help!
Whether it be recreational skiing or ski racing, being out on the slopes places you at an increased risk for injury. There are some key steps to take in order to prevent injuries and enjoy your time on the snow.
Don’t ski in the “back seat”. Skiing in the backseat can decrease your control over your skis, cause your quadriceps to fatigue quickly, and even lead to knee pain. This type of skiing can cause quick fatigue early in the day which leads to increased risk for skiing injury.
A-framing is when the knee of your downhill ski caves in toward your other knee. This decreases the pressure you are able to maintain on your downhill ski and therefore decreases your control and places you at increased risk for knee injuries. The best way to prevent this is to strengthen your hips, especially your glute medius and hip external rotators. Many of the exercises that we do at Girl Fit address weaknesses in these areas.
Flexing through your back while skiing can be very common in efforts to become aerodynamic and improve control. However, this position can increase strain on your back and make it difficult for your glute muscles to work properly. Instead work to hinge at your hip joint to allow your glutes to be active and prevent back pain.
Have a certified boot and ski technician at a ski shop set your bindings and check the fit of your boots and length of your skis before each season. It is important to ensure your bindings are set according to your weight and skiing ability in order to ensure that the bindings will release when needed to prevent injuries.
Skiing requires significant muscle strength and endurance especially of the lower body. Core strength is also essential for maintaining balance and control when skiing. Some of the most important muscles to strengthen for skiing include quadriceps, glutes, hip adductors, hip abductors, and your core. Performing a strengthening routine leading up to the ski season focusing on the muscles above will help to improve your performance and decrease risk of skiing injury on the slopes. If you need assistance with developing a strengthening program specific to skiing, Girl Fit Physical Therapists are equipped to help you with a physical therapy evaluation or a Wellness Visit.
To schedule a physical therapy evaluation or Wellness Visit, contact us at 617-618-9290 or firstname.lastname@example.org. Think Snow!
Lindsey Sumpman, PT, DPT
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