Andreas, the Lead Physio at @allthingsphysio, had the pleasure of delivering a short presentation yesterday at the Kingston University Sports Performance Programme Awards.
At the awards the talented athletes were recognised for their hard work and dedication to their discipline by being enrolled onto the Sports Performance programme where they receive funding and support from the University to help them achieve their sporting goals.
At All Things Physio we are proud to partner with the programme and help to keep these athletes injury free to allow them to compete at the highest level.
There aren't many things that can recreate the leg burn of your first run of the week however squats are one of the best ways to ready the legs for the demands of skiing.
Wall #squats are often mentioned as being great for this however, whilst they certainly generate a thigh burn, they don't recreat the dynamic nature of skiing where your body is moving up and down throughout each turn.
A traditional #squat covers these movements more effectively which, if performed with enough repetitions, will mirror the physical challenge of #skiing a long run.
As this becomes easier throwing in a lateral variation, where the hips glide over to one side simulating the weight shift occurring in a turn, is a great progression.
Building up to your trip aiming to do 3-4 sets of enough reps to achieve a 7-8/10 difficulty level (ie stopping with about 2-3 repetitions left in the tank) will allow you to build up your #strength and #endurance.
When out in resort using 3 sets of 30 seconds on and 30 seconds off to warm up the legs will make sure they are ready for the first run of the day. @ Val Thorens
Mobility is key to being able to ski effectively. When performing a turn the goal is to shift your body weight so it is over the downhill ski, enabling the trunk to stay up tall whilst the legs move into the turn. This allows the ski to effectively grip the snow when turning providing more control throughout the movement.
One common fault when turning is #skiers leaning their trunk into the turn, creating a straight line from their downhill ski to their trunk. This reduces the force coming directly down onto the edge of the ski and often results in skidding and a lack of control when turning. This is often due to a lack of mobility in the hips and trunk to move into the correct position.
Here, Gemma of All Things Pilates, is demonstrating a #pilates exercise that targets the movements required to effectively perform lateral separation and rotational separation when turning.
Initially starting on your knees with arms overhead sit back to the left side allowing your arms to #stretch further up and to the right. As you sit to the left this lengthens the lateral hip and trunk on the left side (creating #lateralseparation of the torso and legs) whilst allowing the right hip to internally rotate with trunk right rotation (#rotationalseparation). Return to upright then move to the opposite side.
This #mobility#exercise is great to prepare you for #skiing in advance of your #trip, or on the morning of your #ski. Perform 2-3 sets of 5-8 slow reps to each side, focusing on smooth movement and not pushing into discomfort. Daily practice is beneficial with this #movement. @ All Things Physio
The one good thing about the temperatures dropping is the increasing levels of excitement as a trip to the mountains approaches.
For most people heading out to ski we only get such a short time each year to hit the slopes.
This means two things:
1) we want to maximise our time when we are out there
2) we need to prepare our body for the challenges that are ahead as they are so different from our day to day lives.
We've got you covered at @allthingsphysio and @allthingspilates. Our next few posts are going to guide you through mobility and strengthening exercises to do before heading out to prepare you properly. They can also be adjusted to act as a warm up before you start your day's skiing. Doing both of these can really help to reduce your risk of injury and fatigue when you are out skiing.
Position and movement quality is key to training effectively and safely.
The deadlift is a great movement for improving strength in the lower back and the posterior chain. It has great carry over to functional tasks such as lifting and helps to improve core strength due to its recruitment of most of the muscles throughout the body.
It is one that can often be performed with varying degrees of success. A very common issue is treating it more like a squat where the hips are back and the weight is more through the heels. This can often lead to a rounding of the back, as per the first picture here. A rounding of the back can put more stress through the lower back as the optimal position for muscular support is compromised.
The deadlift is primarily a hinge motion, meaning that the majority of the range should be coming from the hips in a hinge like fashion. This enables better recruitment of the posterior chain, in particular the hamstrings, and a flatter back. A few simple cues, such as keeping the hips high and maintaining tension in the hamstrings, can be used to achieve a more optimal position as shown in picture 2
This tends to be seen as a safer lift however variability from person to person does come into play with this and it is important to treat everyone on an individual basis when assessing lifting technique. @ All Things Physio