Preparing to hit the slopes this year? Here's how to prepare!

Written by Osteopath Gemma Ahrens

As the ski season in the northern hemisphere approaches, I’m sure there are more than a few people like myself who are heading over places like Japan and Canada to enjoy some skiing and snowboarding. If this includes you, it is important to remember to prepare your body to reduce the risk of injury and enhance your performance. As an osteopath, I believe that proper preparation, stretching, and post-activity care are crucial to enjoying a safe and exhilarating winter sports experience. After all, nothing ruins a holiday quite like getting injured! Let’s do what we can to prevent that.

Pre-Ski Preparation

1. Build Core and Leg Strength

Skiing and snowboarding rely heavily on strong core and leg muscles. Incorporate exercises into your routine that help strengthen these areas is crucial. Exercises such as squats, lunges, planks and crunches are all great ways to build strength.

2. Enhance Flexibility

Flexibility is key to preventing injuries and improving range of motion. Focus on stretching through hip flexors, and your upper and lower back. 

3. Cardiovascular Conditioning

Building cardiovascular fitness is essential for endurance on the slopes. Engage in activities like running, cycling, or swimming a few times a week can improve your overall stamina.

4. Treatment

Before heading off on your holiday, it is a great idea to get treatment for any aches or pains you currently have to ensure these don’t bother you while you are on holidays. 

Pre-Ski Routine

Before you hit the slopes, perform a dynamic warm-up. This includes:

Leg Swings: Swing your legs forward and backward to warm up your hip joints.

Arm Circles: Circle your arms to loosen up your shoulders.

High Knees and Butt Kicks: These exercises increase your heart rate and prepare your legs for movement.

On the Slopes: Safety Tips

As you ski or snowboard, pay attention to your body’s signals. Avoid pushing through pain, and take regular breaks to hydrate and rest.

Post-Activity Care

After a day on the slopes, proper care is vital for recovery.

1. Stretching

Spend 10-15 minutes stretching after skiing or snowboarding. Focus on stretching through quadriceps, hamstrings, calves and shoulders. 

2. Hydration and Nutrition

Replenish lost fluids and nutrients with water and a balanced meal rich in protein and carbohydrates. This aids in muscle recovery and energy restoration.

3. Use Heat or Ice

If you experience soreness or stiffness, you can apply ice to the affected areas for the first 24 hours, then switch to heat to relax tight muscles. This helps manage inflammation and promote healing.

4. Listen to Your Body

If you experience persistent pain or discomfort, consider consulting with an osteopath or other healthcare professional. Early intervention can prevent further issues and promote recovery.

Conclusion

The most important thing when going on a ski/snowboarding trip is that you have the best time possible, and preparing your body effectively to reduce pain and injury is the best way to ensure this! By focusing on strength, flexibility, and proper post-activity care, you can enhance your performance and minimise the risk of injury. Enjoy the slopes safely, and make the most of this exhilarating winter sport season, you might even bump into me on the slopes in Japan!