Stretch that body
Warming up and cooling down help improving performance and accelerate the recovery process that take place after a day skiing.
Warming up before skiing can significantly reduce the risk for injuries. A lot of people will stretch before leaving their home, the benefit are often lost by the time you start the first run, therefore a dynamic warm up on the slopes is of most benefit.
To warm up on the slopes, kick off your skis and start with a 2 min jog on the spot to get the blood flowing round the body.
Perform the following exercises:
Quads: Step forward and quick your buttock with the opposite leg. Feel a gentle stretch in the front of you thigh. Repeat on the opposite leg. Perform 20 alternate step – kicks to improve the blood flow to these muscles.
Hips: Plant your poles either side of you to help with balance. Stand on one leg and swing the other leg backwards and forwards. This will help to stretch the hamstrings muscles in the back of your thigh and the hip flexors at the front of the thigh. Repeat 10 times on each leg.
Lunges: Step forwards into a lunge position. Feel a stretch in the hips and front of the thigh then return to standing. Repeat 10 times on alternate legs.
Side lunges: Step to the side into a squat position. Feel a pull in the muscles inbetween your thighs. Pause then return to standing. Repeat 10 times.
Calf muscles: Step forwards into a shallow lunge but this time keep you back leg straight and your heel on the ground. Feel a stretch in your calf muscle. Hold for 20 seconds and repeat 5 times on each leg.
Back: Stand with your feet hip width apart. Keep your pelvis facing forwards. Use your arms to rotate your trunk to look behind you. Pause and then repeat in the other direction. Do this 10 times.
Once you have completed this put your skis back on and do 2 or 3 very gentle runs before you start skiing at a faster pace. Focus on your technique to alert the body to the movements that it is being asked to perform.
Post ski stretching will:
* help muscle recovery
* reduce the build up of waste products in the muscles and tissues
* reduce the potential for muscles soreness
Static stretches are more appropriate to the cool down as they help muscles to relax, realign muscle fibres and re-establish their normal range of movement. These stretches should be held for approximately 20 – 30 seconds and repeated about 5 times on each side.
Quads: Feel a gentle stretch in the front of the thigh, repeat on the opposite leg.
Perform 20 alternate steps
The Soleus is the deep calf muscle
To stretch this muscle, stand in a lunge position, keep back heel on the ground and bend the back knee
Calf muscles: Step forwards into a shallow lunge, keep you back leg straight and your heel on the ground. Feel a stretch in your calf muscle. Hold for 20 seconds and repeat 5 times on each leg.
Feel a gentle stretch at the back of the leg, repeat on the opposite leg
Perform 5 times
Stretch the buttocks in this position
Louise Allison
Clinical Manager
BSc (Hons) Physiotherapy
MCSP SRP
www.bonnesantephysio.com
Tel: 00 33 (0)4 79 06 07 27
