Training for skiing
by Armand Tecco, M.Ed

Whether you are a snow bunny or a hot dog on the slopes, skiing taxes the body in ways that can leave you mighty sore at the end of a day's run. Do not ruin your ski vacation by going gung-ho the first day and treating strained muscles (or worse, injuries) for the rest of the trip.

Just like a football player has to prepare for the football season, skiers have to properly prepare for the ski season. They would be foolhardy to hop off the chair lift and expect their body to respond with ease to the challenges of the hill. Knee strains and tears are especially common because skiing requires pivoting motion that stresses knee ligaments.

The best way to protect the knees is to strengthen the muscles and tendons that surround them. Resistance exercises that isolate the quadriceps and hamstrings are crucial. Skiing involves the lower legs, too, so you will want to target the calf muscles as well.

Equally important are the back and abdominal muscles since they are working double time to hold your body upright when you ski. You not only want these muscles strong, but flexible, too. Tight muscles are vulnerable to injury and cannot move through their full range of motion.

If you start now, you can get into shape for your favorite winter sport. Below is a pre-season exercise plan you can follow that requires no equipment:

• Cardiovascular activity: Engage in regular cardiovascular activity, three to five times per week, for at least 30 minutes in duration. This will help prepare your heart and lungs for skiing so you do not get as winded as you would otherwise. Stepping and bicycling offer the double benefit of strengthening the quadriceps muscles.
• Quadriceps strengthener: Standing six to ten inches away from a chair or bench with your back to it, rest one foot on the seat, sole up. Balancing on the other leg, squat slowly. When your thigh is nearly parallel to the floor, push up. Repeat eight to 15 times, then switch legs. Add one to two repetitions each week until you build up to 30.
• Wall-sit: Stand with feet shoulder width apart and your back against a smooth wall. Slowly slide down the wall as though you are lowering yourself into a chair. Stop before you reach the 90-degree mark. Pause for one second, then slowly push back up to a standing position. Perform 10 to 15 repetitions. Add one to two repetitions each week until you build up to 30.
• Hamstring strengthener: Lie on your back with your heels up on a chair. Your thighs should be perpendicular to the floor, shins parallel. Lift your pelvis about two inches off the floor. Hold for five seconds, then slowly lower. Repeat eight to 15 times. Add one to two repetitions each week until you build up to 30.
• Back strengthener: Lie flat on your stomach. Arch your back up off the floor by pushing up with your arms. Hold for five seconds, then slowly lower. Repeat eight to 15 times. Add one to two repetitions each week until you build up to 30.
• Abdominal curls: Lie on the floor with your knees bent and your feet 12 to 18 inches from the buttocks. Lightly clasp your hands behind your head with your elbows wide open. Next, press your lower back into the floor, and lift your upper back off the floor while keeping your eyes focused on the ceiling. Be careful not to pull on your neck. Then return slowly to the floor. Start with one set of 10 to 15 repetitions every other day. Try to add one or two repetitions each week until you reach 40.
• Calf raises: Stand with the balls of your feet on the edge of a step or stair. Stretch your heels down as far as you comfortably can. Hold for 10 seconds, then raise up as high as you can and hold for 10 seconds. Keep your legs straight, knees slightly bent, throughout the movement. Repeat eight to 15 times. Add one to two repetitions each week until you build up to 30.
• Stretching: Follow each workout with a series of stretches. The 10 Basic Stretches provide moves for the entire body. For skiing, you will want to concentrate mostly on the lower body stretches. Be sure to perform them at the end of each day of skiing as well. You will reduce post-ski soreness significantly!

Remember to perform the resistance exercises after your body is properly warmed up, such as following a cardiovascular activity. As with all exercises, the movements in this plan may not be suitable for people with certain physical limitations. Check with your physician if you are unsure.

Disclaimer:
The information, including opinions and recommendations, contained in this website is for educational purposes only. Such information is not intended to be a substitute for professional medical advice, diagnosis or treatment. No one should act upon any information provided in this website without first seeking medical advice from a qualified medical physician.