Start Training for the Slopes

By Mona Kulkarni Caron

Enjoy the resorts this winter by training now and staying injury-free. You can protect yourself from getting hurt by building strength and improving your flexibility and balance. Strength in your legs, hips and core are the best preventive measures to help avoid injury and now is the time to get started before the season begins. If you’re a fit cyclist or runner, you may have a head start.

Alpine skiing and snowboarding are terrific outdoor activities that can be enjoyed no matter what your skill level. Skiing injuries have dropped in the last half century, due to advances in equipment, protection and better trail maintenance. The things that make snow sports thrilling can also make them risky. In addition, shifts in weather, ice patches, and other skiers and riders.

Several strategies can help prevent ski injuries, such as having appropriate equipment and choosing ski runs that match your ability. But for the best odds of staying safe, you need to build strength – especially in the legs, hips and core – before the season.

The most common alpine skiing injuries are in the knees with a third of all involving anterior cruciate ligament or medial collateral ligament tears. Today’s stiff ski boots and quick-release bindings have led to a drop in tibia and ankle fractures, but this equipment has made skiing harder on the knees. Injuries to the shoulder, wrist and lower leg can also happen, as are thumb ligament tears, known as “skier’s thumb.” Twisting injuries like ACL tears are more common when snow is soft or deep. When snow is hard-packed or icy, fractures are more common.

Snowboarders are more likely to see broken or sprained wrists, dislocated shoulders and collarbone fractures, from falling on an outstretched hand. Snowboarders may want to wear extra protection with wrist guards, tailbone and knee pads.

In addition, beware of late-day fatigue. Many injuries occur at low speeds, on easy runs, at the end of the day when people are physically and mentally tired. You don’t see as many bad injuries on challenging trails because people there are often more focused. Use good judgement on the slopes, especially at the end of the day and don’t attempt the most difficult run after a long day of skiing or riding.

According to the American Academy of Orthopaedic Surgeons, cold muscles are more prone to injury so warming up with jumping jacks, running or walking in place for a few minutes can help. Take a couple of slow ski runs to complete your warmup. Mild levels of dehydration can affect physical ability and endurance so drink plenty of water before, during, and after skiing.

Strengthen the muscles most at risk as skiing requires a tremendous amount of leg strength. Hamstrings are the most important muscles for stabilizing your knees, and people with weak hamstrings and strong quadriceps are especially prone to ACL injury.

Strength training can improve your odds of staying healthy considerably. The benefits go well beyond skiing, as improving your balance can lower risks of age-related injuries. Start training at least a month before your first run with a strengthening routine at least twice a week. Your body needs some time to actually adapt to the exercise and create muscle strength for a long day or half day of skiing or riding. 

If you’re looking for a beginner workout, start with a few warm-up exercises (credit: New York Times). If you’re not sure how to do them, do a quick internet search for instructional photos or videos. Do each one and then repeat once more. Single-Leg Glute Bridge (10 reps on each side); Inch Worm (five reps); Leg Out T-Spine Rotation (six reps on each side); and Tall Plank Hip Extension (10 reps on each side). Depending on your fitness level, repeat these four exercises two to four times. Take a 15-second break between each exercise and 30-seconds between each set. Reverse Lunge into Single-Leg Jump (six reps on each side); Reverse Fly Bridging (10 reps); Single-Leg Romanian Deadlift (eight reps on each side, with or without a weight); and Body Saw (eight reps, use paper plates or a towel under your feet).

For an advanced workout (credit: New York Times), complete the beginner workout, plus two to four sets of these exercises, again with a 30-second break between each set. Squat to Lateral Lunge (six reps on each side); Copenhagen (hold for 15 seconds); Single-Leg Sit Down, aka Two-Leg Stand (10 reps on each side); and Hamstring Walkout (eight reps).

Finally, don’t forget to be smart with your gear. Visit your local ski shop to make sure your skis and bindings are properly tuned. To maximize your enjoyment this ski season, it’s crucial to plan ahead and train your body.