Get In Ski Shape!
For many New Orleanians, a memorable family ski trip to the mountains follows the Mardi Gras weekend parades. No matter your skill level or age, it is important to prepare your body for the physical demands of the slopes. A proper skiing and snowboarding conditioning program will improve performance, reduce risk of injury, and make for a more enjoyable trip.
A 2020 study by Frontiers in Sports and Active Living followed over 700 Swedish High School Skiers. About half of the skiers participated in a lower extremity injury prevention program, while the other half did not. The skiers participating in the injury prevention program sustained 12 ACL injuries, compared to 35 ACL injuries in the skiers not participating in the injury prevention program. This was a 45% reduction in ACL injuries for skiers that performed a preventative training program. Another significant finding was that these skiers’ injuries most often involved their left leg. This is likely due to side-to-side strength and mobility asymmetries.
The quadriceps muscle group is the most important to a skier as it controls the changes in stiffness of the knee. In addition to upper and lower extremities, it is vital to have good core strength. Your core is made up of your hips, abdominal muscles, and lower back muscles. Increased core strength allows for improved balance and coordinated movements of your arms and legs. A strong core can also reduce the risk of back injuries while skiing.
A solid mountain conditioning program needs to have 5 components that are equally important. It should target muscle strength, muscle endurance, cardiovascular endurance, neuromuscular specificity training, and flexibility. Cardiovascular endurance training for the slopes should include both aerobic and anerobic training. This means that you should incorporate intervals of both longer duration low intensity exercises with some shorter bouts of higher intensity exercises. This can include jogging, biking, swimming, and various cardio machines. You can make it more specific to the slopes and challenging by adding some hill and stair climbs and descents. Some good locations would be our levees, the Wisner Bridge near City Park, or the trails and hill in Couturie Forest.
At Trinity Physical Therapy and Performance, we have designed a comprehensive program called Ski Shape to help prepare you for your upcoming trip to the Mountains. We will incorporate evidence based pre and post assessments that incorporate a Physical Therapy Evaluation, Functional Movement Screen (FMS), and Perch Fit Assessment. Your training routine will include the use of a Fitter, Mobo Boards, free weights, and plyometrics. We will also design a home exercise routine with a digital app on your phone to train between sessions.
In addition, participants will have access to special wholesale pricing of HyperIce equipment. These state-of-the-art massage guns, spheres, and sleeves will help you effectively warm up and improve your daily recovery.
We look forward to helping you and your family prepare for an exciting and memorable ski trip!
Please contact us if you would like more information on our Ski Shape program.