Get Ready Now For Your Favourite Winter Sports

BY TAMMY UYEDA, BSc(PT)

With winter approaching, the excitement and anticipation of our favourite winter sports and activities grows. Although snow is light and delicate, the activities we perform in it or on it typically require good strength and stability on our part. How can we prepare ourselves for a winter of fun and have fewer of the aches and pains that sometimes accompany seasonal activity transitions? Dial up your strength, stability, and flexibility with these six exercises before getting out onto the snow this winter.

1

Quadriceps Stretch

Stretching this large muscle at the front of your thigh takes tension out of your knees and frees up your quads for those big pushes and steps. Stand tall and bend one knee then grasp the ankle with your hand. Point the bent knee straight down to the ground beside the other knee without allowing knees to touch. Push the front of your hips forward slightly to increase stretch to the quadriceps muscle at the front of your thigh. Maintain stretch for 3 deep breaths, taking up slack in the muscle as it releases.

Pirate Stretch

Opening up your deep groin muscles will allow your hips to move more freely and symmetrically. Use this stretch to give you better mobility and strength. Place one foot up on a chair beside you. Bend forward at the hips and push your elbow into your inner thigh to gently stretch open your groin. Maintain stretch for 3 deep breaths.

2

TAMMY UYEDA, BSc(PT) is a clinical Physiotherapist, certified group fitness instructor, and owner of FitSpark Health. She is passionate about motivating and inspiring people to live an active lifestyle and can usually be found shuttling her three pre-teen and teenaged sons between soccer fields. She shares workouts, exercise tips, and her favourite fitness-related finds on her Instagram page.

3

Banded Monster Zigzag Walk

Lateral hip strength will not only support your hips, but also your knees as you shift your weight from side-to-side or push through one leg on unstable ground. Place a mini-band around both ankles. Keeping your knees in line with the centre of your feet, stand in an athletic stance. In a step-to fashion, take a large step forward and to the right with your right foot then follow with the left foot then step your left foot forward and to the left and follow it with the right foot. Repeat walking in a zigzag fashion forward down the hallway.

Lateral Step Downs

Targeting the strength at the side of your hips is crucial for stability as well as hip and leg mechanics. This exercise will challenge one leg at a time and highlight any differences in strength and balance. Stand sideways on a regular 8" house step with one foot on the step and one foot in the air beside the step. Sit back at your hips and keep your standing knee in line with the second toe and pelvis level as you lower your other foot straight down to the ground. Push through the standing foot to drive back up to a full stand and repeat.

5 4

Banded Squat Jump to Pulse

Build strength and endurance to your quads, glutes, and hips in a way that prepares you for those downhill ski runs. Place a mini-band around your thighs above your knees and stand with your feet hipwidth apart. Sit back into a squat then jump straight up and land softly, keeping the centre of your knees in line with your second toes. Do three mini pulses in the low squat position then jump up again and repeat.

6

Pallof Press

The ability to work from a strong, stable torso is key to movement efficiency and endurance—especially on uneven ground or when using a combination of your legs and arms (e.g. cross-country skiing or snowshoeing with poles). Anchor a resistance band in a door at chest level and stand sideways to the door. Stand with feet hip width apart, knees slightly bent, and abdominals engaged while holding the band in tension with two hands in front of your chest. Engage your core lightly. Push hands forward quickly, straightening your arms to shoulder level while holding the band and resisting the rotational pull from the band. Keep your shoulders and hips square while pausing in this extended position for 3 seconds then slowly return to the start position. Repeat the push out and hold. Do the stretch exercises (Exercises 1 and 2) daily and the strength exercises (Exercises 3 to 6) two to three times a week, depending on your current fitness level. See your physiotherapist or health care practitioner for assessment and treatment if you have an injury, if you are starting exercise with exertion after a prolonged hiatus, or if you simply want to find out where your strengths and weaknesses are to train smarter.