Get Yourself “Ski Fit”

It happens all too often. Ski season arrives and excited people head off to the mountain woefully under-prepared. By under-prepared, we’re not talking about having the right gear. We’re talking about not being properly “ski fit” and more prone to suffering avoidable injuries as a result. Because of this, the first thing they do when they get home is Google “physio near me” or any other health professional as they suffer from strains, sprains, ligament tears, fractures and so on.

To help you minimise the risk of injury and get more enjoyment out of every run down the slopes, we have compiled a list of exercises you can start doing right now.

• Squats will help you build up quadricep and gluteal strength. This is vital in helping you make more powerful turns while maintaining control, and also help you feel much more confident as you gain speed. Aim for 15 to 20 reps if you can; this might seem a lot but it will allow you to build endurance in your leg muscles and limit fatigue while you’re on the slopes.

• Box jumps work the same muscles as squats but in a more ski-specific movement. Stand in front of a solid box with feet shoulder-width apart. Bend your knees until you are in a quarter squat, swing your arms back then forward and jump off the ground and onto the box, attaining as much height as you can. Jump off the box into a deep squat to really get those leg muscles working. Try and do 10 to 15 reps each time.

• Wall sits are a good way to progress from squats and box jumps as you work on adding even more endurance to your leg muscles. Stand with your back against a wall then slide down until you’re in a sitting position with the knees bent to 90 degrees. Hold this pose and gradually build to one to two minutes – to add to the intensity of this exercise, you can hold weights while you assume the sitting position.

• Speed Skaters is a great all-round exercise that develops power, balance, coordination and stability of your hips, knees and ankles. Stand on one leg, then jump sideways onto your other leg. Repeat this movement 20 to 30 times and derive all the benefits of doing so.

• 180 – 360’s are a bit like Speed Skaters because they blend all of the essential components of skiing in one exercise. Start in a half squat position, then jump and turn 180 degrees so that you land facing the opposite direction. Repeat by turning in the opposite direction and try to complete a full 360 degrees to return to the same spot. Repeat this exercise 10 times with the goal of having a controlled and stable landing.

There are five exercises here and they will give you a solid foundation of ski fitness, particularly around the legs, knees and hips. We encourage you to do some research and track down some exercises you can do for other parts of the body including your back, shoulders and neck. The more you do before you ski, the less likely you are to contact us afterwards.