Injury prevention – Don’t neglect your warm up and cool down

ski injury prevention warm up cool down

Skiing – The worlds most enjoyable workout

There are no two ways about it, as fun as it is spending a day on the slopes, it’s one heck of a workout. Wise S’No Queens will likely have been spending the off season keeping your ski muscles in tune either at the gym or pounding the pavement, however, the aspects of a good workout that we often forget about when we hit the piste are the essentials of injury prevention – warm up before and cool down after.

Unfortunately, as we acquire more ski seasons and experience, we also gather years. While skiing no question keeps us young at heart and healthy of body, the older we get, the more essential it is to look after ourselves so that we can continue to rule the slopes. The simple disciplines of warming up our muscles at the start of the day and taking a little time to do a cooldown before heading to the Apres can make all the difference.

After all, having technical and glamorous ski wear to look fabulous in is no good to you if you’re holed up in your chalet!


The warm up

Before hitting the first slope of the day, a really basic warm up such as the following can help wake up your muscles before they’re being taxed downhill. Repeat each until you’re feeling comfortable moving within your full range of motion.

some simple leg raises, using your ski poles for balance are a good way to start. First of all raise your leg alternately from front to back and repeat. Don’t let your leg swing, instead use your muscles to control the motion and gradually increase the height forwards and backwards. Similarly, as close to side to side as you can (probably more of a diagonal lift) should follow.

Bring your knees up one at a time and imagine drawing large circles with them in one direction, then another to open up your hips and follow with lunges.

Standing straight, rotate your upper body left and then right, follow this by bending at your waist forwards then back and side to side.

Rotate your arms making big circles from your shoulder, forwards then back and finish by gently turning your head left then right, side to side, forward then back.


The cool down

You know you should stretch after exercise at home and after skiing is no different. After a tough day on the slopes, your muscles will no doubt start to feel like they’re constricting as they cool down, so make sure you give them a good stretch while they’re still reasonable warm to fend off the aches and pains you might otherwise feel tomorrow!

Get down on one knee, then gently sit back on your rearmost leg while allowing your forward leg to straighten, you should feel a stretch down the back of your straightened leg. Hold this stretch for around 20 seconds, gently increasing the pressure so that it’s just beyond comfortable. If you’re still quite limber, you could try leaning forward or grabbing the toe of your boot for a more intense stretch.

Lying on your back, bring your knees into your chest, stretch your arms out to your sides and while keeping your knees pinned together and parallel, and your shoulders on the ground, move your knees from one side of your body to the other.

Hold your left arm straight and keeping it at shoulder height, move it as far to the right as it will go, from there, use your other arm to pull it in closer for a shoulder stretch.

There are many more stretches you could do, but consider the above the bare minimum to give you a chance of being in good form for skiing the next day and most importantly preventing injury so you can ski for longer.


Injury prevention is as easy as that

A sprightly twenty-something can often get away with hurtling down the slopes with neither warm up nor cool down and most of the time avoid the ill effects, however, getting into good injury prevention habits early can ensure you’ll spend more time carving the slopes.

Our designer thermals will help you look and feel fabulous while you’re lounging round the chalet or in the apres, however, we’d much prefer for you to enjoy them on the mountain first, so make sure you look after yourselves out there S’No Queens!