Be ski fit this Winter – Top physio tips

Ski exercises - georgina

Autumn is definitely here, and it’s soon to be winter! Now is the time to start preparing for your ski holiday.

For many, we forget that skiing is an extreme sport and we need to prepare our body for the stresses it will be put through. We cannot always expect our body to adapt from a 9-5 desk job to a 9-5 ski day without any preparation..

The glutes are a key muscle group that are ‘sat on’ all day, generally underused, but are crucial for effective posture and balance whilst skiing. Your glute muscles play a very important role in hip stability as well as generating power to move our legs. Research has shown that weak glutes can cause pain within the kinetic chain, including the Lower back and knee. It is no coincidence, that these are also injury prone areas for skiers.

3 exercises to strengthen the glutes:

Ex 1. Squeeze those glutes, wherever you are and at any time (sat at your desk, standing in que, making a cup of tea)! Tighten your butt cheeks and hold them tight for 10’s and then relax. Repeat 10x in a row, 5x a day. This will activate and recruit the muscle fibres needed to generate force and power.

Ex 2. Glute bridge. Lie on you back, bend your knees and feet flat on the floor. Lift your bottom off the floor until your knees, hips and shoulders are in a straight line. Squeeze your glutes as you lift your bottom. Hold for 3’s before you place your bottom back to the ground. Repeat 10x for 3 sets, 3-4x a week.

Ex 3. Single leg lateral bound. Bound laterally from left leg, land on right in semi squat position and hold for 3’s (make sure your knee doesn’t fall in medially when landing). Then bound back to the left leg and repeat. Continue this for 45’s and repeat 3x, 3-4x a week.

When skiing people generally complain of sore quads and calf muscles. Having stronger glutes will relieve the quads of their heavy work load, meaning you will ski better for longer.