Ski Advice

15th February 2016

This week's blog post is written by our osteopath Francesca Yates:

Skiing is one of the saving graces of winter, here’s a quick guide to make sure you get the best from your holiday activity and return feeling invigorated and injury free (and with just a hangover at most).

  • Sport Specific Training

This is fitness and strength training designed to prepare your body for the demands of skiing, thereby improving performance and reducing the risk of injury.

Centres like Gym Box and Skiplex offer specialised ski circuit training and there are apps like SkiFit and online exercise classes such as Instructor Live. Alternatively, you can book in to see one of our physiotherapists for an assessment and to discuss a personalised exercise plan.

  • Treat it like the sport that it is

For the same reasons listed above, it is worth taking some time to warm up before starting your ski session. You can find an easy routine here. After your session, take time to stretch your muscles. It’s also important to keep hydrated, especially if the après-ski proves tempting!

  • Pace Yourself

Injuries are common in the early stages of ski trips as your body awareness is still developing. Neurological messages are constantly being sent from the muscles, joints and ligaments to the brain with information about their positioning and effort and if they are in any danger of being overstretched; these ‘feedback loops’ become more efficient with more practice and with this the safety of the activity improves. So take it easy on that first day, don’t push yourself too hard too soon!

  • Take Care

Falls are commonplace on the slopes, some can be worse than others. If you do fall, take some time to check how you are. There is often a surge of adrenalin during a fall which can mask pain, so be careful not to rush off again. Take a few minutes to check your range of movement and if you can weight bear comfortably; if not it may be time to come off and rest or see a healthcare professional. You can search the HCPC to find a physiotherapist near where you are or the General Osteopathic Council to find an osteopath.

The impact of a fall will be absorbed by certain areas of the body more than others, especially with regards to the spine, so stiffness and niggles can develop much later. If you’re feeling a bit out of sorts when you get back, book in with one of our osteopaths to get everything moving harmoniously again.

Have fun and take care out there!

Appointments with Francesca can be made on: 

  • Tuesday: 2.00 - 8.00pm
  • Thursday: 8.30am - 12.00pm
  • Friday: 2.00 - 7.00pm

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