READING PA – You’ve been dreaming of it throughout the scorching summer months: the day when you strap on your snow skis, flip down your visor, and hit the slopes. You’ll set yourself up for a rough ski ride, though, if you’re not physically ready to power through the powder.
A safe and enjoyable ski season involves physical conditioning to help you master the mountain without injury or exhaustion, according to Dr. Neil Blanchard.
Blanchard is an orthopedic surgeon at Penn State Health St. Joseph Medical Center, 2500 Bernville Rd., and also a physician for the U.S. Ski and Snowboard Team in Vail CO. He knows what it takes to ski safely.
“Dedicate (to) a six- to eight-week exercise routine before the season,” the doctor suggests. Focus “on your cardio, including both endurance and high-intensity bursts, and strengthening your lower body and core,” Blanchard says.
Top photo by Imagean on Getty Images, provided by Penn State Health and used under license
Here are five Blanchard tips for a safe and enjoyable ski season:
Start a ski workout plan
Exercising should be a year-round habit for your heart health. When you know that you’ll be skiing soon, it’s smart to start training major muscle groups used. Blanchard recommends high-intensity interval training workouts to simulate the variation of cardio conditions you’ll experience while skiing.
Also focus on strength training your lower body and core, Blanchard says, using resistance bands and basic exercises at home. “Squats, lunges, planks, dead lifts, monster walks and box jumps all target those muscle groups.”
Warm Up Before You Head Out
Once you’ve built the muscle, it’s time to prove yourself on the slopes. Before you head out, take some time to warm up your muscles and stretch to reduce risk of injury. Blanchard recommends 5 to 10 minutes of low-intensity cardio, such as walking or jogging, followed by stretches that focus on your core, glutes, hamstrings, posterior and calves.
Prevent Injuries Before They Happen
Even with a solid base of conditioning, skiing can be a dangerous sport. Blanchard says injuries can happen to anyone, from novice to expert. The most common skiing injuries include knee injuries, torn ACLs, and fractures of the tibia and femur. In the upper body, wrist, thumb and shoulder injuries are also common.
“A lot of different things can cause injuries. People might use the wrong equipment, the wrong form, or be on a course that doesn’t match their skill level,” Blanchard says. “Outside of conditioning in the off-season, it’s important to have your equipment inspected by a professional” to ensure it fits correctly and is in working order.
Photo provided by Penn State Health
Blanchard wishes more skiers would use safety equipment. Helmets, padded wrist, elbow, and knee braces can help prevent injuries or lessen their severity. Check the weather before you go, too, because changing conditions quickly affect safety and visibility.
Most importantly, Blanchard stresses, know when to quit. “Skiers say it’s always the last run of the day when disaster strikes. That’s because they’re fatigued,” Blanchard says. “That’s when you’re most likely to get injured.”
Hydrate, Hydrate, Hydrate
Stopping for a water break? Smart move. Because skiing is a high-intensity sport, you’ll need more than a quick sip. Blanchard recommends focusing on hydration the night before a day on the slopes. Also, carry water or sports drinks on the mountain, and rehydrate après ski.
“Take a break at the snack shack mid-mountain or take a locker room break when you get to the bottom,” he says. “And watch for signs of dehydration like thirst, fatigue, dry mouth, headache and tiredness.”
When Injuries Strike, Call the Pros
Even with the best planning, conditioning and hydration, injuries can still happen. If you get hurt, don’t try to tough it out. Call a medical professional. “Any injury past normal muscular soreness should be checked out,” Blanchard says. “If a body part is limiting your movement or causing instability during normal activities, that’s a reason to come see us.”
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This article is among health news features produced by Penn State Health, via Newswise
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