Now that the snow is about to start falling many of us will be hitting the slopes. If this is your only sport and you have not done much physical activity since last year you will likely find that your feet and lower legs are pretty sore the first few times out!
Skiing is a very physical activity. It requires coordination and harmony particularly among the muscles of the legs and hips. If you are more of a “weekend warrior” you are at greater risk of injury since skiing requires both mobility and flexibility (both of which will likely be lacking if untrained). The following drills and stretches are aimed at correcting and coordinating the balance of the muscles of the leg and trunk. If done regularly they can prevent injury and even improve you skiing!
Since skiing requires first and foremost adequate length of the gastroc and soleus complex (calves) it should be made a point to begin stretching these daily (twice if you can). Hold each stretch about a minute.
1.) Hamstring stretch with towel- lying on your back and keeping your leg straight wrap a hand towel around your foot and pull up while maintaining full extension. Stop once you feel the stretch and hold.
2.) Seated Glute stretch- Sitting, cross one leg across the other creating a figure 4. Slowly bend at the waist, noting a stretch in your hip and glute. Stop once you feel the stretch and hold.
3.) Double knee to chest- Lying on your back, pull both knees into your chest. Stop once you feel the stretch in your lower back and hold.
Perform these drills daily or every workout day. Repeat each drill once for 25m. All should be done barefoot with the exception of walking on the heels which should be performed in shoes.
1.) Walk with feet in Inversion (Inside up)
2.) Walk with feet in Eversion (Outside up)
3.) Walk toes pointed in
4.) Walk with toes out
5.)Walk backwards on toes (Heels up, backwards)
6.) Walk on heels (toes up shoes on)
As always, if an injury does arise please call us or another provider for a professional evaluation before attempting to self treat.