What is the best way to get in shape for winter sports? Where can I find a sample winter warm-up program to get started?
By: Rebecca L. Deal, MSPT
A winter warm-up program designed to best prepare your muscles to hit the slopes must contain three components: stretching, strengthening, and balance training. A basic five-minute stretching session prior to winter activity is important for several reasons. Stretching is the key to injury prevention. Muscles tighten in response to the frigid Tahoe temperatures. A stretching warm-up helps counteract the muscle tension caused by cold weather, acting to elongate the tightened muscle fibers. A correct warm-up raises body temperature, increases blood flow, and promotes oxygen delivery to the muscles. This increase in blood flow leads to higher energy levels, which helps to prepare the mind and body for upcoming exercise.
A proper winter strengthening program helps develop motor programs that allow for optimal performance with adequate endurance. When evaluating which major muscle groups are involved in skiing and require proper strengthening, consider which muscles are most exhausted after a long day on the hill. Quads? Hamstrings? Calves? Core? Hip flexors? Quadriceps and hamstrings are reciprocal muscles that work together, contracting to hold the prolonged squatted riding position. Calf muscles steer the edges of the skis and allow for optimal maneuverability. Core muscles are engaged to assist with balance reactions on uneven terrain. Hip flexor muscles are constantly activated for forward progression of the skis.
Uneven terrain like snow and ice challenge proprioception (the perceived position of a joint in space). Practicing balancing on uneven surfaces in a gym where conditions are safe can help the joints learn to anticipate and react to prepare for an unanticipated event on snow. Practicing where conditions are safe can help increase confidence and may convince you to challenge yourself that much harder next time your are on the slopes without fear of injury. To learn more about specific stretching, strengthening, and balance training techniques, be sure to attend the next free ski clinic offered at North Tahoe Physical Therapy on November 20th at 6pm. Call the clinic at (775)831-6600 or visit our website at www.northtahoept.com for additional details.
Thursday, November 20, 2008
Wednesday, November 19, 2008
What the are most important elements to getting in ski shape?
Ask the Professional
November 19, 2008
Jane O’Brien, PT, MSPT North Tahoe Physical Therapy clinic
What are the most important elements to getting in shape for ski season?
The first thing that comes to mind for getting in “ski shape” is strengthening. I believe everyone would agree that strengthening of the lower extremity or leg muscles is top on the list. The legs are doing most of the work during a ski or snowboard run, so, focus strength training here. The muscles to emphasize are the quads (front of the thighs) the hamstrings (back of the thighs), the calf muscles, and the glutes. It is very important for one to gain strength of the proximal leg muscles, those closest to the trunk, typically called the hips. The stronger one is in the hip region, the less strain will occur across the knee joint.
A great exercise for the whole lower extremity is the squat. This uses the buttocks, the quads, the calves and the hamstrings. Also great are lunges and leg presses. These exercises directly correlate to the motions used in telemark skiing and downhill skiing. Bicycling is a wonderful outdoor activity for lower extremities. Lastly, calf raises (going up and down on tip toes) is great for balance and calf strength.
Besides strength, flexibility is highly important for all activities. A tight muscle is more likely to tear or be strained because there is no slack in the system. Stretches create length in the muscle and allow for freedom of motion.
While everyone agrees that training the lower extremity muscles is highly important, I also want to emphasize the importance of training the trunk or core muscles. The trunk is the “power center” of the body. These muscles include, among others, the abdominals, the iliopsoas, the glutes, hamstrings, and the spinal extensors. A strong core helps with speed, balance, strength, and power, quickly changing directions, improvement of skill level and prevention of injury. A training program needs to consist of trunk flexibility and strength conditioning. Having a strong and flexible core allows one to twist, turn and stabilize the body during the downhill journey. According to Douglas Brooks, MS, who wrote Effective Strength Training, the trunk is the base or foundation of the body. A body is only as strong as its weakest link. A body needs a strong base from which to direct its energy. If the core is weak, it leads to poor performance or worse, injury.
For more details on the top ten ways to get in shape for ski season, go to www.northtahoept.com and download our free report on “ Top Ten Ways to Get in Shape for the Ski Season.”
November 19, 2008
Jane O’Brien, PT, MSPT North Tahoe Physical Therapy clinic
What are the most important elements to getting in shape for ski season?
The first thing that comes to mind for getting in “ski shape” is strengthening. I believe everyone would agree that strengthening of the lower extremity or leg muscles is top on the list. The legs are doing most of the work during a ski or snowboard run, so, focus strength training here. The muscles to emphasize are the quads (front of the thighs) the hamstrings (back of the thighs), the calf muscles, and the glutes. It is very important for one to gain strength of the proximal leg muscles, those closest to the trunk, typically called the hips. The stronger one is in the hip region, the less strain will occur across the knee joint.
A great exercise for the whole lower extremity is the squat. This uses the buttocks, the quads, the calves and the hamstrings. Also great are lunges and leg presses. These exercises directly correlate to the motions used in telemark skiing and downhill skiing. Bicycling is a wonderful outdoor activity for lower extremities. Lastly, calf raises (going up and down on tip toes) is great for balance and calf strength.
Besides strength, flexibility is highly important for all activities. A tight muscle is more likely to tear or be strained because there is no slack in the system. Stretches create length in the muscle and allow for freedom of motion.
While everyone agrees that training the lower extremity muscles is highly important, I also want to emphasize the importance of training the trunk or core muscles. The trunk is the “power center” of the body. These muscles include, among others, the abdominals, the iliopsoas, the glutes, hamstrings, and the spinal extensors. A strong core helps with speed, balance, strength, and power, quickly changing directions, improvement of skill level and prevention of injury. A training program needs to consist of trunk flexibility and strength conditioning. Having a strong and flexible core allows one to twist, turn and stabilize the body during the downhill journey. According to Douglas Brooks, MS, who wrote Effective Strength Training, the trunk is the base or foundation of the body. A body is only as strong as its weakest link. A body needs a strong base from which to direct its energy. If the core is weak, it leads to poor performance or worse, injury.
For more details on the top ten ways to get in shape for ski season, go to www.northtahoept.com and download our free report on “ Top Ten Ways to Get in Shape for the Ski Season.”
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