Ski Tips
Get Fit!
Get equipment that fits.
- Boots are most important followed by skis– everything else is pick-and-choose to your ability!
Set a program to work on muscle strength and flexibility- this should be performed 3 times a week for about 6-8 weeks to show good strength gains – snow is coming – so you better get going!
- WARM UP for about 5-10 min – walk, jog, bike – something to get your heart rate up0
- STRENGTH for major lower extremity muscle groups: Thigh and buttock muscles: lunges, wall sits, side squats
- Lunge: like you are walking forward, stop with your legs in stride and bend both knees, hold for about 3-5 seconds and repeat on each leg about 3 sets of 10 repetitions.
- Wall sit: stand with your feet about 12 inches away from a wall, support your back on the wall and slide down so your knees and hips are each bent to about 70 degrees. Hold 20 seconds and repeat – try to increase this hold time to one minute!
- Side squat: step out to the side just past shoulder width, squat down with toes and knees pointing forward, hold 3-5 seconds, repeat on each side about 3 sets of 10 repetitions.
- Calf muscles: heel raises
While standing on a stair, with one leg or two, raise high up onto the ball of your toes, and then lower slowly
- FLEXIBILITY for major lower extremity muscle groups best to hold for 30 seconds without bouncing.
- Quadriceps: while keeping your stomach muscles tight, stand up and pull your heel backtowards your buttocks – don’t put too much pressure through your knee!
Hamstrings: put one heel on a stable stool, stand up tall and bend forward at your hips-remember to keep your back as straight as possible!
- Calf muscles: while supporting yourself at the wall put one leg behind you and straighten it with your heel touching the ground, support yourself with your front leg bent and gently push your hips forward.
Dress appropriately– layering is the best way to go polypropylene/breathable layer against the skin usually is the key to staying warm.
Ski safely within your limits - obey all signs and stay in bounds at resorts
With these tips you should find that your first time out on the slopes is much more fun than painful! See you on the slopes!
Linda VernonScholl, MPT
The University Orthopaedic Center Physical Therapy offers a ski fitness class to the public that begins every year the first week of October. For more information please call 587-7005.
