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[0] => The following muscle groups are essential for skiing:
- Quadriceps: These are the primary muscles engaged when skiing, especially in the ski position, where your legs remain bent for extended periods.
- Hamstrings and Glutes: These muscles help stabilize your body, especially when navigating turns.
- Core Muscles: A strong core provides the necessary balance and posture control when skiing on uneven terrain.
- Calves and Ankles: Strong calves and ankles are vital for maintaining balance and absorbing impact during skiing.
By focusing on these muscle groups, you not only reduce your injury risk but also build the endurance necessary for an all-day skiing session.
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[0] => Incorporating the following exercises into your routine at least eight weeks before hitting the slopes will significantly reduce your injury risk:
- Squats with Rotation
Squats target your quadriceps, hamstrings, and glutes, key muscles for skiing. Adding rotation helps simulate the twisting motions often required in skiing.
How to Do It: Start in a squat position with your legs shoulder-width apart. Squat down and rotate your torso to one side as you stand back up. Repeat on the opposite side. Add a resistance band around your thighs to boost hip strengthening.
- Lateral Lunges
Skiing involves side-to-side motion, making lateral lunges an excellent exercise to mimic this movement. This targets your inner and outer thighs.
How to Do It: Step one leg out to the side and bend that knee while keeping the other leg straight. Push off the bent leg to return to a standing position. Repeat on the opposite side.
- Plank with Leg Lifts
A strong core is vital for maintaining balance while skiing. Adding leg lifts increases the challenge and targets your lower back and glutes.
How to Do It: Begin in a standard plank position. Lift one leg a few inches off the ground, hold for a few seconds, then lower it back down. Repeat with the opposite leg.
- Bulgarian Split Squats
This exercise builds strength in the quadriceps and hamstrings while improving your balance.
How to Do It: Stand a few feet in front of a bench or step, place one foot behind you on the bench, and lower your body into a squat. Return to standing and repeat with the other leg.
- Box Jumps
Box jumps help improve explosive power, which is important for navigating steep slopes and making quick turns.
How to Do It: Jump onto a sturdy box or platform, landing with both feet at the same time. Step down and repeat.
Flexibility and Balance Training for Skiing
In addition to strength training, balance and flexibility exercises are essential for skiing. Skiers often face unpredictable terrain, which requires quick reflexes and balance. Here are a few additional exercises that can complement your strengthening routine:
- Single-Leg Balance Drills
These help improve stability, particularly when skiing on one leg during turns or balance recovery.
How to Do It: Stand on one leg for 30–60 seconds. To increase difficulty, try closing your eyes, standing on an uneven surface like a balance board, or balancing on one leg while brushing your teeth (with eyes open or closed).
- Hip Flexor Stretches
Tight hip flexors can limit your mobility on the slopes. Stretching them will improve your flexibility and range of motion.
How to Do It: Kneel on one knee and push your hips forward gently while keeping your back straight. (pigeon pose pictured)
- Foam Rolling
Foam rolling helps release muscle tension and improve mobility, which is crucial for skiing. Roll out your quadriceps, hamstrings, and IT bands after workouts to reduce soreness and prevent tightness.
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Skiing is a thrilling sport, but it also puts a significant demand on your body, especially your legs, core, and joints. Without proper preparation, you may increase your risk of common skiing injuries such as ACL tears, knee sprains, and lower back strains. According to research from the American Academy of Orthopaedic Surgeons (AAOS), most skiing injuries are preventable with proper conditioning and muscle strengthening.
Strengthening exercises tailored for skiing not only help prevent injury but also improve your performance on the slopes. By focusing on the key muscles used in skiing, you’ll enhance your balance, agility, and stamina, allowing you to ski longer and safer.
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[0] => Research shows that engaging in a pre-season strengthening program significantly reduces the risk of injury while skiing. A study published in the British Journal of Sports Medicine found that participants who followed a structured training program that included strength, flexibility, and balance exercises were 50% less likely to experience knee injuries compared to those who did not engage in similar training.
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If you're looking for personalized guidance or need help recovering from a previous injury, the team at Monadnock Community Hospital's Orthopedic Office is here to help. Dr. Harrington and our orthopedic specialists are available to assess your condition, develop a tailored strengthening plan, or assist with any injury recovery. Contact us today to get ready for a safe and enjoyable ski season.
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Harvard Health – Stretching for Flexibility
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Dr. Shawn P. Harrington, MD, FAAPMR
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[0] => Our board-certified specialists combine decades of experience with training from prestigious institutions like the Mayo Clinic. We offer comprehensive orthopedic care using advanced techniques and technology, all while providing personalized attention. At Monadnock Orthopaedic Associates, we're committed to getting you back to pain-free living as quickly as possible with expert, compassionate care tailored to your unique needs. Choose us for expert care that's close to home, where your well-being is our highest priority.
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Monadnock Community Hospital
Bond Wellness Center Suite 200
458 Old Street Road
Peterborough, NH 03458
Phone: 603-924-2144
Fax: 603-924-3993
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![Man performing a box jump in a gym, wearing a grey tank top and black shorts. He is landing on a wooden box with knees bent, engaging his leg muscles in a controlled movement]](https://monadnockcommunityhospital.com/wp-content/uploads/2024/12/box-jumps-hero-1080x585.png)
Dr. Shawn P. Harrington[/caption]
Skiing is a thrilling sport, but it also puts a significant demand on your body, especially your legs, core, and joints. Without proper preparation, you may increase your risk of common skiing injuries such as ACL tears, knee sprains, and lower back strains. According to research from the American Academy of Orthopaedic Surgeons (AAOS), most skiing injuries are preventable with proper conditioning and muscle strengthening.
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If you're looking for personalized guidance or need help recovering from a previous injury, the team at Monadnock Community Hospital's Orthopedic Office is here to help. Dr. Harrington and our orthopedic specialists are available to assess your condition, develop a tailored strengthening plan, or assist with any injury recovery. Contact us today to get ready for a safe and enjoyable ski season.
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Dr. Shawn P. Harrington, MD, FAAPMR
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