The air is crisp, morning frost is on the car windshield and the skin on my hands are cracking.
Winter is officially here and instead of just “surviving” winter, why not embrace and enjoy it?
It’s a fantastic time to embrace the great outdoors and stay active, especially when chilly weather tends to encourage a more sedentary lifestyle.
In McLean and Bethesda, several of our physical therapy clients have been preparing for the ski season. Their goals vary, from recovering from past injuries to simply wanting to be in top physical shape to handle the rigors of skiing.
It’s important to recognize that skiing is a demanding sport due to the unique constraints it places on the body.
Ski boots, while providing necessary support, significantly limit the movement of the ankle and calf muscles, unlike activities that involve running or jumping. These limitations shift more demand onto the knees and hips to control movement. This is reflected in the common ski-related injuries, with ACL and MCL injuries in the knee being particularly prevalent.
Beyond improving your skiing skills and avoiding falls, preparing your lower body for skiing is an effective strategy for injury prevention. As part of your physical therapy and exercise regime, consider incorporating the following exercises into a warm up before hitting the slopes:
Wall Squat Hold: Find a challenging position and perform 2-3 sets of 30-second holds. This exercise strengthens your thighs and glutes, crucial for maintaining stability while skiing.
Single Leg Drop: Execute 2-3 sets of 6 reps on each side. This exercise not only improves balance but also targets the muscles around the knees and hips, areas that bear the brunt of the workload while skiing.
Whether you’re an avid skier coming back from an injury or someone looking to enhance your physical fitness for skiing, incorporating these physical therapy exercises into your routine can make a significant difference.
Stay safe, enjoy the slopes, and make the most of this winter season!
