On-Piste (The Ski Side)
With everyone working so hard and the NHS under so much strain, my main goal for this season is simple: stay healthy and injury-free on the mountain. Skiing itself promotes a pretty solid level of fitness and mobility. But here’s the question - what actually causes injuries during skiing or sports?
In my opinion, the two biggest culprits are poor form and fatigue. Form is simply “the way you perform a movement,” and fatigue? Well, that’s when your muscles are just too knackered to keep going optimally.
So how do we prep to avoid injury and muscle fatigue? Here’s where it gets real.
Strength, Flexibility, and Endurance - But Let’s Keep It Simple
Strength, flexibility, and endurance training might sound brutal, but it doesn’t have to be. If you can dedicate just 1/24th (that’s one hour) of your day to physical training, you’ll be in a much better headspace and your performance, both on and off the slopes will improve. For a quick boost, spend 30 minutes a day with a simple program like "Couch to 5K" or hop on a bike (stationary or out in the woods!). It’s amazing for building stamina and cardiovascular fitness. Did you know you lose 20% of your cardio fitness for every week you skip exercise? So shake off that sluggish feeling with a brisk walk and get moving!
Wall Sits and "Prison Workouts" - A Skier’s Best Friend
When it comes to strength and mobility, wall sits are an absolute must for skiers. Challenge yourself (or the family) to a wall sit: back against the wall, legs bent at 90 degrees, upper thighs parallel to the floor. Try holding it for five minutes - trust me, you’ll feel the burn!
If you’re short on equipment, no problem. Enter the “prison workout.” All you need is the space your body takes up lying flat. Here’s the beginner-friendly version. Don’t worry, I’m starting you off easy.
Set a timer for 10 minutes and run through the following:
5 Sit-ups: Arms outstretched above your head, knees bent. Sit up and touch your toes, then return to start. Repeat 5 times.
5 Press-ups: Keep your arms in line with your shoulders, palms flat (or closed fists if wrists are sore), and tighten your core. If it’s too tough, bend at the knees and keep them on the floor. Down and up is one rep—do 5.
5 Squats: Feet shoulder-width apart, toes slightly turned out. Squat down as far as you can, pushing through your heels to stand up straight. Do 5.
Repeat the circuit until the timer goes off - it doesn’t matter how many rounds you get through. What matters is quality over quantity. Don’t cheat on form, and don’t skip reps. Over time, increase the reps and the time, but start with this as your bare minimum. 10 minutes a day.
Stretch It Out!
After that, you’ve earned a proper stretch and relax session. Spend 15-20 minutes stretching - it’ll work wonders for your cardiovascular system and recovery. Grab a “broga” or stretch routine on YouTube, follow along, and don’t forget to hydrate.
A couple of my favourite tips? If you’re struggling with deep “ass-to-grass” squats, grab a tennis ball, golf ball, or water bottle and roll it under your feet for a minute each day. You’ll find your leg muscles start to relax, and before you know it, you’ll be squatting like a pro. When skiing, if you’re having trouble engaging your hips in turns, just bend your knees more. Practice standing barefoot and try lifting just your big toe, then your other toes. It’ll make those turns feel much smoother.
Before long, you’ll be sleeping better, fitter, and skiing harder for longer. Plus, your resting heart rate will thank you.
Don’t Skip the Pre-Ski Stretch!
Here’s a final tip - remember, skiing is a sport! So, before you dive into that first run, take a minute to do some *dynamic stretches at the top of the lift. It might feel silly, but trust me—you’ll look more ridiculous injuring yourself than spending a quick moment stretching.
Stay safe, stay fit, and let’s avoid those mountain injuries this season.
*Dynamic Exercises to Get You Ready to Ski
Before you hit that first run, take a couple of minutes for some dynamic stretches. Find a safe, flat area at the top of the lift and follow these simple steps:
Step out of your skis, plant your poles shoulder-width apart in front of you, and swing each leg backwards and forwards a few times. This gets the hips and legs moving.
Step back into your skis, plant your poles as far apart as you can comfortably reach on either side of you. With a slight bend in the knees, push your hips out to one side, counterbalancing by leaning your shoulders in the opposite direction. Hold for a few seconds, then switch sides.
Finally, do some shuffling in place - alternate pushing each foot forwards and backwards, like you’re on a cross-country ski machine at the gym. This will get the blood flowing and warm up those muscles.
And of course, make sure your boots are done up properly, then go out and enjoy the mountain!
Avoid injury, stay safe, and have a great time skiing.
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