Skiing Strong and Injury-Free

Did you get in shape to ski this winter? As you embrace the snow for skiing, practice these exercises and natural remedies so you feel great and prevent injuries.

24 hours or less ’til slope-time.

If you only have less than one day until you will be swooshing through the white stuff, several warm-up exercises and stretches can help your transition to skiers’ legs.

Stretch and warm-up your legs and torso as you approach the day and each run.

As you become buried in layered clothing, grasping your awkward gear, perform a few slow squats. This will prepare your leg muscles for activity.

In the few moments between hopping off the chair-lift and letting gravity take you downhill, practice some stretches for the torso and hips. Gently sway side-to-side, letting your legs and hips follow the upper body. Stretch your arms upward, opening into a Y toward the sky.

During breaks, take stretching moments. While you wait in line, roll your shoulders. Bend your neck slowly from shoulder to shoulder. Shake your hands and arms, shaking tension loose from your body.

After your last run, remember to include several stretches for large muscle groups. Stretch your legs, including several long, slow stretches for thighs and for calves. Open the torso wide and loosen every part of your back.

Lastly, before you collapse into a car, onto a couch, or slip into a Jacuzzi, STRETCH.

During your first few ski days.

First and foremost, nourish your body. The dry mountain air at most ski areas can be brutal to muscles and joints. You can aid the transition by drinking extra water the weeks before you ski. To feel well, and to avoid major physical distress, it is critical to drink plenty of pure water throughout your ski days. Your body needs extra water due to the altitude and dry air. Then, your body needs even more due to activity, calorie-burning, and sweat. Avoid sugary drinks like sport drinks and sodas. Pure, plain water is the fastest route to proper hydration.

Signs of dehydration include:

* Flu-like symptoms
* Nausea and gastric distress
* Headaches
* Fatigue and disorientation
* Poor sleep

Healthy meal choices will speed your muscles’ recovery. Opt for leafy green vegetables and fish. Snack on raw nuts and dried fruit. Foods like these are packed with protein and minerals to energize you and aid recovery of hard-playing muscles.

When you ski, go easy on yourself the first few days. If you feel like pushing yourself, do this when you are fed and rested, like after lunch. Avoid testing your limits at the end of the day when you are dog-tired and hungry.

Active Rest.

Several other natural methods may assist your return to skiing. You can rest your body in a way that is proactive and high-quality, with active rest methods.

Get a massage within the first 72 hours of returning to skiing. Your legs will need lighter massage than usual, so be cautious not to schedule a Deep Tissue or sports massage therapy.

Enjoy a sauna. Dry saunas, especially the modern Far-Infrared (FIR) style, have more therapeutic effects than steam rooms or hot tubs. If your legs are screaming with soreness, a hot tub may worsen pain.

I know it’s the last thing on your mind when you have been standing on a windy mountain all day avoiding hypothermia, but …apply ICE! Cold compresses are one of the best ways to relieve soreness and aid healing! If you can’t get a gel-pack, a bag of frozen peas, or ice, then just soak a hand towel in water and then set it outside to freeze. They conform to your body for great relief.

Okay, maybe you never got around to hiring a personal trainer to whip your **** into shape for skiing. Small interventions can save you from pain and injury, providing more time to enjoy the fun of the sport.

By: Nina Schnipper

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