What you cab do to prevent injuries
- Make sure that you use the correct binding settings for your weight is very important. You should not over-tighten the bindings and the sole of the boots should be kept clear of debris and compacted snow.
- Make sure you use the correct pole loop position (hands should pass up through the loop) and that they are the correct height.
- Learn the correct technique, which will bring along the confidence you need to be safe and have fun on the slopes.
- Get fit before you go on your holiday. This may be the last point on this list, but by far is one of the most important ones. When fatigue sets in, your bigger muscles can no longer do their main role and will recruit the smaller, support muscles to do the job. But because they are not meant for that, they are much more prone to injury. Getting ski-fit before your holiday will help by increasing endurance, reducing recovery time and increasing co-ordination and flexibility. All of which will ensure you can stay on the slopes for longer.
Before the exercise, you should do dynamic stretches. These are stretches that warm up your muscles (such as jogging in one place, marching with high knees, rotation of ankles and hips). During these movements, your muscles will get an easy stretch and warm up, which will prepare you for the moves whilst skiing.
Skiing strengthening exercises
- Step ups, step downs... stairs, as often as possible.
- Balance exercises - stand on one leg, knee slightly bent and gain balance. Close one eye then the other. Hold for 30 seconds, then repeat with the other leg.
- Half-squats - just as if you were going to sit down on a chair, except hold your squat position in the air. Your bum should be sticking out behind, and your knees should be right above your feet. Pulse for 30 seconds slightly up and down, then repeat a couple more times.
Of course there are many other exercises (get in touch if you would like to receive other exercises), but this should give you a good start to a fantastic ski season. Enjoy and stay safe!