Winter Warm-up

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.