Skiing

Skiing

Skiing is upon us again. I have been checking the webcams of my local slopes this last week and see snow starting to gather. So, just as the slopes are starting to get ready for a good season with a good base so must we.

But what to do?

Preparing for the Slope

Firstly make sure your quads are toned up. Some of the best quick ways to make this happen are split lunges, deep squats, step ups and downs.

All done with a good technique and good body alignment – as I was reminded on a recent course – YOU GET WHAT YOU TRAIN, so with that in mind, concentrate and train correctly.

Split Squat (split lunge)

Hillview Physiotherapy - Split Squat (split lunge) 1

Start Position

Hillview Physiotherapy - Split Squat (split lunge) 2

Lower Position

Hillview Physiotherapy - Split Squat (split lunge) 3
Hillview Physiotherapy - Split Squat (split lunge) 4

Try to make sure your front and back leg are in good alignment and not like the second picture, otherwise you are asking for knee pain and also you won’t carve your turns correctly!

Try 3×20 on each leg.

Deep squats

Also with correct knee placement over 2nd and 3rd toes and keeping the weight back on the heels. 3×20.

Hillview Physiotherapy - Deep Squats 2
Hillview Physiotherapy - Deep Squats 2

Step ups on a chair

Make sure the chair is stable and secure before attempting this one – and see if you can again manage 3×20 on each leg.

Hillview Physiotherapy - Step ups on a chair 1
Hillview Physiotherapy - Step ups on a chair 2

Claim Shells

And last but not least try some clam shell exercises from the Pilates style of exercises – these will be really help with pelvic stability. 3×20 on side.

Hillview Physiotherapy - Clam 1
Hillview Physiotherapy - Clam 2


Julie Stroscio