4 Tips to a Successful Ski Season
By Dr. Mouna Goyette
1. Strength training:
Heading into ski season prepared with strong and balanced muscles is crucial to preventing injury. Although pre-season training is ideal, it’s never too late to start. A ski-specific program is best. A physical therapist who is specially trained in sports or ski injury prevention can address your individual needs. ACL injury prevention programs, such as SportsMetrics, have been proven to reduce knee ligamentous injuries in female athletes.
2. Recovery:
Whether you are a 100-day skier or a weekend warrior, you will need recovery strategies. Any repetitive activity can lead to overuse injuries or excessive tissue soreness. Having a holistic recovery program including a proper recovery exercise program, rest, nutrition, hydration, and sleep can significantly improve your performance on the slopes and make you feel better as a whole.
3. Self-Care:
The allure of a powder day can distract us from our most basic human needs. Try to keep up with your food and water during your ski day, so that you are fueled with the energy that skiing demands. Find a snack and water system that works for you. Address nagging injuries before they become unmanageable. A good physical therapist will have a better chance at keeping you involved in your sport the earlier the injured is addressed. Of course, helmets are strongly recommended. Concussions account for 20% of the ski injuries in North America each year. Severe brain injuries can be fatal and even mild concussion symptoms can last months or years.
4. Mindfulness:
It may be obvious that skiing in control is the best practice, however, keep in mind that a lot of folks are discovering the great outdoors for the first time this year. A polite “on your left” when passing may not resonate with someone who is new to the sport. Take the time to kindly educate others, to help keep the mountain safer for everyone. Learn to understand terrain, conditions, and lighting to help you prevent an unexpected fall. Keep constant and honest self-communication about your limitations. Most ski injuries happen at the end of the day when fatigue sets in. Know when you need a rest or when you need to call it a day!