Downhill skiing can result in both serious and minor injuries if you’re not prepared. While some athletes participate in other sports during the off-season to stay in shape, many skiers are weekend warriors and return to the slopes after months of waiting for snow.
Strength, flexibility, endurance, and agility drills are essential for both recreational and expert skiers to:
- Prevent fatigue
- Improve performance
- Reduce the risk of injury
No matter what type of a skier you are, you could wind up with minor aches, muscle pain, or a serious injury if you don’t spend a little time preparing for the demands of your sport.
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Workout Specifics for Skiers
To get ready for ski season, a good rule of thumb is to work out three to five times a week for one to two hours. Workout programs should focus on:
- Jump training
- Core and balance
- Cardiovascular endurance
- Upper and lower extremity exercises
Intensity of strength: two sets of 15 repetitions that create fatigue between the eighth and 12th repetition.
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Preventing Knee Injuries
More than 60 percent of all skiing injuries occur in the lower extremities. Because the most common injury is ligament damage in the knee, it may help to participate in a program that reduces the risk of non-contact ACL injuries, such as the ACL Injury Prevention Program at UPMC.
To help promote leg strength, this program includes:
- Plyometric training
- Sport-specific agility training
To prevent injury, it’s also important to use proper technique during jumping moves. Jump straight up and down without excessive side-to-side movement, and aim for soft landings.
Tips for Staying Safe on the Slopes
According to the National Ski Patrol Responsibility Code, the following tips can help you enjoy your time and stay safe on the slopes:
- Stay in control at all times
- Allow the right-of-way to skiers ahead of you
- Look uphill to merge on a trail
- Do not obstruct trails or remain in a blind spot
- Do not congregate in a group in the middle of the hill
- Use devices to prevent runaway skis
Depending on your age and fitness level, some exercises are not recommended. Consult your doctor before starting any exercise program.
About Sports Medicine
Sports and physical activity bring with them a potential for injury. If you are looking to prevent, treat, or rehabilitate a sports injury – or improve athletic performance – UPMC Sports Medicine and the UPMC Sports Medicine Concussion Program can help. We serve athletes and active people of all ages and experience levels. Our experts partner with the Pittsburgh Steelers, Pittsburgh Penguins, Pitt Panthers, and about 100 other high school, college, and regional teams and events throughout Pennsylvania – working daily to build better athletes.