Pre-season conditioning
Strengthening the muscles that are used for skiing not only helps prevent an injury, but should be a main focus of your rehabilitation program if you are injured. Add activities such as biking, hiking, lunges and squats to your exercise regime. Core exercises, such as bridging and planks, will enhance your core stability and possibly reduce falls and injuries.
Sport-specific exercises
Skiing down a mogul field requires different muscle patterning than doing squat exercises in the gym. Sport-specific drills activate your neuromuscular system, make you more agile and prepare your body for the specific demands of a sport. Try exercises that include hopping, slalom jumps, shuttle runs, etc.
Check your equipment
Have a qualified technician check your equipment to ensure that it fits properly and is working safely. Many injuries happen when bindings do not release when they should.
Be knee safe
Studies have found that approximately 20-40% of ski injuries are knee related. If you injure your knee, start by visiting a health-care provider such as a doctor or physiotherapist to have the injury properly diagnosed and treated. Knee injuries, such as ligament strains, meniscus tears and kneecap dysfunctions, benefit greatly from physiotherapy treatment and a specific exercise program. Physiotherapists can guide you through a personalized rehabilitation program to help you safely return to skiing. Find a physiotherapist in your area by clicking here.
Ease back into skiing after a knee injury. Ideally, opt for groomed snow conditions, good visibility and choose easier runs at the beginning.
Take notice of how your knee feels after skiing. If it is swollen, stiff or achy you have probably overdone it. Apply an ice pack, elevate your knee and rest it. If symptoms persist, consult a physiotherapist for treatment and return to skiing only when your knee feels better.
