The ski season in the Alps is in full swing and we are certainly all excited about the planned ski trips.
Skiing is an intense sport, and with the right training and recovery techniques, you can take skiing to the next level and enjoy your time on the slopes.
When I was taking my threshold test at Isokinetic London a few months ago, they gave me advice on how to train while I train and avoid injuries while skiing.
Why train for skiing?
Skiing is a sport that requires strength and endurance. The better your condition, the less likely you are to be injured. Plus, you can ski longer and harder during your days in the mountains.
There are several competitions for alpine skiing, from the fast Super G to the more technical slalom races. Elite skiers must have incredible physical, physiological and mental abilities to reach 80 mph (129 km / h). And a lot of confidence!
The best skiers in the world train all year round. They run snow from the Northern Hemisphere to the Southern Hemisphere and vice versa. Between intense workouts on the road, athletes often find themselves in the gym to train heart and leg strength.
Because skiers are prone to knee injuries, many athletes focus on preventive training, myofascial relaxation, and other specialized therapies by physiologists and massage therapists.
You have to train first
Sure, you can still climb mountains without training, but after that you are quite tired and sick.
Isike Kinetic CEO Mike Davison advises, “You enjoy skiing when you are in good physical shape. Try using an elliptical or stair master four times a week to wipe it out for at least 30 minutes.”
Skiing is intense for your feet. That’s why you see so many Olympic skiers jumping in the gym, doing kicks, dead shots, straight throws and so much more.
In the world of strength and conditioning, coaches use the concepts of concentric and extraterrestrial strength. Skiing requires eccentric strength in the legs, the strength needed to go downhill or downhill.
There are many ways to practice indoor skiing. Strong trainers at the Colorado Olympic Gym in the United States use fitness bikes designed for nursing home patients. These balance bikes hit athletes and force them to push the bike upright to work.
The Norwegian ski team uses a pneumatic squat machine that allows the athlete to lower and raise a heavily loaded toe. For everyday skiing, you don’t need a lot of smart equipment to train good indoor legs. Some of the complex leg exercises you can do anywhere include aerial patterns, jumps, and jumps.
Be king
While cross-country skiing is tempting, take your time to relax and stretch after a day of skiing. This way you get faster the next morning and feel more comfortable in the mountains.
Yoga is great for stretching and for working with your mobility and skiing flexibility. A great way to release tension is to roll foam or use a golf ball to penetrate smaller muscles.
When your feet are tired, it is best to take an ice bath to reduce inflammation. But if it doesn’t look tempting after a cold day on the slopes, an Epsom salt bath is the best alternative. Of course, a little time in the whirlpool helps to relax tired muscles.
Always drink plenty of water and eat healthy. This is especially important when dealing with major changes. Foam rolls and massage help relieve muscle pain. We are always happy to help you find a yoga studio near you or to hire a yoga teacher or private masseuse for all your treatments in the ski area.
Focus on accident prevention
Even the toughest skiers can get injured. Knee injuries are common in skiers, particularly torn or crushed meniscus and ACL or MCL ligament injuries.
Mike Davison suggests stretching before the first race of the day. Focus on your glutes, keep the ski straight and stretch forward. Repeat on both sides.
To be on the safe side, he always wears a helmet and listens to your body. Most of them have been injured in the past few days.
Mike also recommends practicing your fall before you start skiing as a reminder of how you feel. Autumn is part of skiing, so remember this feeling and know how to get up unaided.
If you’ve already had an injury, visit one of the isokinetics websites to see a specialist who can tailor the rehabilitation program to your needs. Nigel Boshy Brook-Walters said: “It is literally the best rehabilitation center in London. Treat yourself like a pro athlete.
Train hard, ski hard
Even if you are not a professional skier, it is important to seek advice from Olympic skiers; train hard and heal!
After a day of skiing you not only feel better, but you can also ski longer and harder. If you are interested in trying alpine skiing, maybe next winter, check out our ski championships in town and maybe you can take the gold home!
I want you to imagine you are in Japan, it’s the last day of your ski week, it’s bad for your body, but it’s a bright blue-black-white day and there’s no way to get over the mistakes.
Crossing the wide path you will see perfect powdery snow on the left. You cut against the pristine snow that falls on your knees ready to go through the fresh snow and then WAM !!!!
The snow is sticky and slow and the skis stay on the road. Tighten the settings of the tissue release mechanism (DIN) so that the boots do not slip immediately: your body is projected forward, the knees are straight and the ankles are fully stretched, like a super clean nose on your feet.
You hear “POP! Alta for another second before the links are posted. And you feel a sharp pain in your right shin.
You’ve probably already guessed the injury we’re talking about. That’s right, calf tear. More often than you think.
Your calf will hurt when stretched to swell, and then a little more to make it contract / tear – remember to unplug the gel tube.
So, if you want to tear your calf apart like a deadly 50-cent python, take my advice.
Fan you
Make sure you warm up well before heading uphill. This includes not only stretching and warm-up exercises, but also diapers and body heat throughout the day.
If we lose energy over the course of the day, we may feel colder. To restore our body temperature, it may be enough to have a quick hot chocolate or even an emergency chocolate bar in our coat pocket.
Limit muscle tension and fatigue
We do a lot of sports every day. Naturally, our bodies and muscles become sore and tired. The important thing is to limit fatigue and promote muscle regeneration.
Use the onsen / spa for rashes, massage, a self-adhesive foam roll and a massage ball to relax muscles, get enough sleep, and watch out for excessive ski or bar mistakes.
If you have muscle pain, try cold / hot / cold. After a day of performance and right after the onsen / jacuzzi, quickly jump into a cold or snowy shower to reduce muscle inflammation.
Check your ski’s DIN settings
The first day before the first race, go to one of the local ski rentals and check the DIN settings of your ski. The DIN parameters determine the load required to unhook the boots from the straps. Talk to them about your fitness, weight, ski size, and more so they can help you find the right DIN.
Traveling on skis or tables in your luggage can change things and affect connections. It is therefore essential to check your equipment on the slopes before the first day to see if anything has been moved or damaged.
Even if you hire new equipment, it’s worth playing it safe. Most leg injuries occur when ligaments don’t loosen in time or don’t fall out at all.
