How do I stay healthy during the ski season?

Actually stretch and warm up when you start for the day- doesn’t have to be much but get a little loose in the parking lot or lift line and then warmup on a couple laps- it sounds retarded but it’ll definitely help you avoid unnecessary injury.

Young_pattyActually stretch and warm up when you start for the day- doesn’t have to be much but get a little loose in the parking lot or lift line and then warmup on a couple laps- it sounds retarded but it’ll definitely help you avoid unnecessary injury.

Follow Ryan Walker's program for skaters. These guys are cutting way back on injuries through a rigorous stretching program.

https://www.patreon.com/oldfriendsfitness

KooterBrownFollow Ryan Walker's program for skaters. These guys are cutting way back on injuries through a rigorous stretching program.

https://www.patreon.com/oldfriendsfitness

Walker Ryan, my bad.

do some youtube yoga lessons and work out those hamstrings!

stretch, drink, and beat yo meat

SendyMcSendyfacestretch, drink, and beat yo meat

Bet

@theskidoc

There's been a string of good articles on here the last few months about this. Worth checking out. Stretching, workouts, etc. A couple of physical therapists have been posting.

I always have to foam roll and stretch before and after skiing, especially if I’m on a ski trip so I’m going fairly hard every day for the week

also make sure you’ve put in the preseason work for strength and generally working your flexibility, you’ll definitely be far better off if you’ve been improving your body over summer rather than leaving everything until winter

uppercuts

I've been doing summer training for the past 8 years. It helps. I love doing yoga and focus on your core and glutes a bunch.. definitely do a light stretch and shake out the body. Mountain and road biking. And as always. Take the first few days of the season easy. All the training will not replicate on the snow feel

If you’re up for it, going to the gym for an hour every day has changed my life. Stationary bike and stairclimber has been especially helpful for skiing!

Do yoga every day
and go to the gym for strength training.

Whatever Kim Boberg is doing. That guys body is going to be indestructible after seeing what he does on his instagram
https://www.instagram.com/p/CEogzC3FxoC/?utm_source=ig_web_copy_link

also eat well! get those nutrients

Idahoedoes anyone have recommendations for stretching/exercise routines to do in preparation to the upcoming season? I haven't had any knee, back, or ankle issues, and I want to keep it that way, so if anyone has any advice on how to stay injury free, I would appreciate it.

I’ve found a physical activity that pumps blood into the muscle you wanna stretch HIGHLY beneficial compared to just stretching.

IE squats + hamstring and quad stretch ...like 20 reps with a bar , a few sets %50 1rm max x 10

laterally hop over an imaginary log + stretch groin , ITb band etc , acl stretch

few calf raises + calf stretches

planks and burpees or something and stretch the core

I warm up on groomers

Young_pattyActually stretch and warm up when you start for the day- doesn’t have to be much but get a little loose in the parking lot or lift line and then warmup on a couple laps- it sounds retarded but it’ll definitely help you avoid unnecessary injury.

I cannot stress this enough. Everyone always has to wait like 5 min for me cause I'm the only one who stretches but I also have never been injured meanwhile my friends get mildly injured at least once a season. Also make sure you're doing dynamic stretches before skiing and not static stretches.

DlonettiWhatever Kim Boberg is doing. That guys body is going to be indestructible after seeing what he does on his instagram
https://www.instagram.com/p/CEogzC3FxoC/?utm_source=ig_web_copy_link

Not to take away from Kim's training or anything cause he's usually on point with all that, but that specific exercise is going to mess your knees up big time. Its the bodyweight equivalent of a leg extension. Look up some youtube vids on why sissy squats are bad, they can prob explain it better than I can.

sqeellicbicNot to take away from Kim's training or anything cause he's usually on point with all that, but that specific exercise is going to mess your knees up big time. Its the bodyweight equivalent of a leg extension. Look up some youtube vids on why sissy squats are bad, they can prob explain it better than I can.

I love seeing this discussion here, and wanted to offer my take.

I think it's easy to look at the sissy squat and say it will be bad on your knees. The optics of the exercise go against everything we have been told to avoid when squatting: putting pressure through the toes and driving the knees forward. It doesn't fit the posture that we have been told to adhere when squatting. Young and old clinicians in my profession would look at this and probably tell you right away to never do that. But, I have learned that there is a rarely a "bad" exercise to do, it just depends on your goals and intent. This doesn't mean lift heavy weights with bad form. It means that the the body needs to be trained to be strong in all postures. What Kim demonstrates with the sissy squat is the end product (even the progressions he shows are still end products), and not something you should start with. It means training the joints involved in regressed positions and building up to have the capacity (i.e. range of motion with strength and control) to create the movement safely. Training in several postures will help athletes to meet the demands to endure a dynamic sport. If Kim's goal is mobility then I would say it's great. If his goal is to build up leg strength for skiing then I wouldn't recommend this movement for people rehabbing form certain injuries like meniscus or ACL. With extra weight applied because it places a lot of strain on the ACL. And, as always, depends on every person, based on the person's previous injury history to the knee.

The same discussion goes for the leg extension machine. The knee flexion angle and pad placement can make the exercise safe or unsafe. The exercise becomes unsafe, because of the amount of strain on the ACL, at 10-30 degrees of knee flexion. When performed at a lower range, between 90 to 45 degrees of knee flexion, the percentage of strain on the ACL is almost absent. In fact, one of the first strengthening exercises after ACL surgery is to perform seated knee extension between 90-45 degrees because of its safety. If the resistance pad is placed at the ankle the force on the ACL is approximately 2x greater on the ACL compared to near the middle of the lower leg.

sqeellicbicI cannot stress this enough. Everyone always has to wait like 5 min for me cause I'm the only one who stretches but I also have never been injured meanwhile my friends get mildly injured at least once a season. Also make sure you're doing dynamic stretches before skiing and not static stretches.

What kinda dynamic stretches do you usually do?

swagmasterflexWhat kinda dynamic stretches do you usually do?

https://www.newschoolers.com/videos/watch/972301/How-to-stretch-dynamically---hamstrings--adductors-and-hip-flexors
I do these plus some arm circles and deep squats while keeping my heels flat to stretch out my lower back. The hip flexor stretch is a life saver for skiing, especially for when you catch an edge and almost do the splits.

sqeellicbichttps://www.newschoolers.com/videos/watch/972301/How-to-stretch-dynamically---hamstrings--adductors-and-hip-flexors
I do these plus some arm circles and deep squats while keeping my heels flat to stretch out my lower back. The hip flexor stretch is a life saver for skiing, especially for when you catch an edge and almost do the splits.

thanks man. I definitely needed a good hip flexor stretch, I pull that all too much

swagmasterflexthanks man. I definitely needed a good hip flexor stretch, I pull that all too much

Since you mention you need a hip flexor stretch I'm going to assume you have tight hip flexors. You might have something called anterior pelvic tilt and if you do, I recommend starting to fix it because it has a pretty big impact on landings, even more so if you knuckle or over shoot.

sqeellicbicSince you mention you need a hip flexor stretch I'm going to assume you have tight hip flexors. You might have something called anterior pelvic tilt and if you do, I recommend starting to fix it because it has a pretty big impact on landings, even more so if you knuckle or over shoot.

Thanks again i'll look into that

Drink go stay loose.