How to Get Ready For Ski & Snowboard Season

Posted on 16th December, by OHGAdmin in Blog. Comments Off on How to Get Ready For Ski & Snowboard Season

by Dr. Brent Burton B.A.(Hon) D.C.

It’s December and the local ski hills are open! For most people, skiing and snowboarding is seen as a relaxing activity that can be done with friends or family. The difficulty is that many just aren’t prepared to tackle the hill when they purchase their first lift ticket. Being able to react to variable terrains, snow conditions and high speeds encountered on the hill is not something most people train for throughout the year. As a result, many unnecessary injuries occur every year.

The simplest thing athletes can do to prevent an injury is to purchase protective equipment and maintain them on a regular basis. Items such as helmets are no longer considered “uncool” and are becoming the norm amongst most skiers and snowboarders. In fact, in order to gain access to terrain parks and difficult runs, many ski establishments require the use of a helmet. Once a helmet has been involved in a crash (even a bump) or once every five years, IT SHOULD BE REPLACED!

Poor posture leads to poor balance and stability. Poor balance and stability leads to poor performance and often contributes to injuries. Conditioning and corrective action can prevent such injuries. Chiropractors deal with alignment issues in order to offset the chance of injury.

Pre-season Exercise: Should be done to get you in shape for the season (can be done 3x/wk for about an hour):

  1. Core stability workout: e.g. Front planks, side bridges and Superman poses (10-15min, 3x/wk)
  2. Endurance exercise: e.g. Running, swimming, biking (20min, 3x/wk)
  3. Strengthening: e.g Leg curls, calf raises, squats (60-75% max weight, 3 sets of 15-20 reps)
  4. Balance and co-ordination exercises: 1-legged squats, double legged jumps (front, back and side to side) over pylons (3 sets of 15 reps)
  5. Stretching: Any good workout routine or trip to the hill should start and finish with 10-15min of stretching the hamstrings, quads, calves and groin and shins and back.



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