Physiotherapy

Physiotherapy and Wellness

FIT FOR THE MOUNTAIN

With summer in the rear-view mirror, and with all the biking, boating and celebrating that was done, we start to think about what our bodies will need to be able to perform well during the winter months

Let’s focus on snow sports. Whether its performance you are after or injury prevention, one should start with understanding what muscle groups are integral in the force generation and stability requirements of downhill skiing, cross country skiing, or snowboarding.

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#1 QUADRICEPS Quadriceps are probably the most used muscle group in skiing. These muscles hold you in position as you ski and provide protection for your knees. Great exercises for the quadriceps include squats and lunges. Focus on complex movements of strength and endurance.

#2 HAMSTRINGS AND GLUTES When downhill skiing, you typically hold your body in a flexed position, which is leaning forward from the hips. This requires great strength and endurance from your hamstrings and glutes as they help stabilize your body. Work your hamstrings and glutes with deadlifts, one leg deadlifts, step ups, and hamstring rolls on an exercise ball. #3 INNER AND OUTER THIGHS Your inner thighs work hard to keep your skis parallel, while your outer thighs stabilize your body and help you steer. Some great exercises are side lunges, Swiss exercise ball squeezes for the inner thigh, or sliding side lunges.

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#4 SHOULDERS Your shoulders are extremely active while skiing and snowboarding and a fall could lead to shoulder dislocations or rotator cuff tears. Exercises like chest flys or shoulder internal/external rotation will help stabilize and strengthen in order to help prevent injury.

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Need Some Help Getting Started?

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#5 ABS AND BACK When you're in a flexed, bent over stance, your back has to work very hard to hold your body in that position. To protect your spine from injury, your core must be conditioned. Work these muscles with exercises like bicycle crunches, V-ups, medicine ball twists, pully system wood chops, back extensions, lat pulls, and dumbbell rows.

STAY INJURY FREE Start by increasing the strength of these muscle groups, low reps (10-12), progressing to heavier weight. Then, transition to higher reps (15-20) and lighter weight as you get closer to the ski season.

Balance and stability will help keep you injury free.

FREE FIT TO SKI WORKSHOP #49550

We are offering a free Fit to Ski Workshop led by Justin Mazzei, our in-house Physiotherapist, on Monday, October 25, 2021 from 1:00-2:30 pm in Arbutus Studio 1. If you want to ensure that you are fit and ready to get on the slopes, we encourage you to sign up for what will be a very informative session. For further information you can contact Robert Gibb by email at rgibb@arbutusclub.com or register online through Gametime.