Adirondack Sports November 2023

NOVEMBER 2023 15
ALPINE SKIING & SNOWBOARDING
Start Training
for the Slopes
WHITEFACE MOUNTAIN
GORE MOUNTAIN
By Mona Kulkarni Caron
Enjoy the resorts this winter by
training now and staying injury-free.
You can protect yourself
from getting hurt by building strength
and improving your flexibility and balance.
Strength in your legs, hips and core
are the best preventive measures to help
avoid injury and now is the time to get
started before the season begins. If you’re
a fit cyclist or runner, you may have a
head start.
Alpine skiing and snowboarding are
terrific outdoor activities that can be
enjoyed no matter what your skill level.
Skiing injuries have dropped in the last
half century, due to advances in equipment,
protection and better trail maintenance.
The things that make snow sports
thrilling can also make them risky. In
addition, shifts in weather, ice patches,
and other skiers and riders.
Several strategies can help prevent
ski injuries, such as having appropriate
equipment and choosing ski runs that
match your ability. But for the best odds
of staying safe, you need to build strength
– especially in the legs, hips and core –
before the season.
The most common alpine skiing injuries
are in the knees with a third of all
involving anterior cruciate ligament or
medial collateral ligament tears. Today’s
stiff ski boots and quick-release bindings
have led to a drop in tibia and ankle fractures,
but this equipment has made skiing
harder on the knees. Injuries to the shoulder,
wrist and lower leg can also happen,
as are thumb ligament tears, known as
“skier’s thumb.” Twisting injuries like ACL
tears are more common when snow is soft
or deep. When snow is hard-packed or icy,
fractures are more common.
Snowboarders are more likely to
see broken or sprained wrists, dislocated
shoulders and collarbone fractures,
from falling on an outstretched hand.
Snowboarders may want to wear extra
protection with wrist guards, tailbone and
knee pads.
In addition, beware of late-day fatigue.
Many injuries occur at low speeds, on easy
runs, at the end of the day when people are
physically and mentally tired. You don’t
see as many bad injuries on challenging
trails because people there are often
more focused. Use good judgement on the
slopes, especially at the end of the day and
don’t attempt the most difficult run after a
long day of skiing or riding.
According to the American Academy
of Orthopaedic Surgeons, cold muscles
are more prone to injury so warming up
with jumping jacks, running or walking in
place for a few minutes can help. Take a
couple of slow ski runs to complete your
warmup. Mild levels of dehydration can
affect physical ability and endurance so
drink plenty of water before, during, and
after skiing.
Strengthen the muscles most at risk
as skiing requires a tremendous amount
of leg strength. Hamstrings are the most
important muscles for stabilizing your
knees, and people with weak hamstrings
and strong quadriceps are especially
prone to ACL injury.
Strength training can improve your
odds of staying healthy considerably.
The benefits go well beyond skiing, as
improving your balance can lower risks
of age-related injuries. Start training at
least a month before your first run with
a strengthening routine at least twice
a week. Your body needs some time to
actually adapt to the exercise and create
muscle strength for a long day or half day
of skiing or riding.
If you’re looking for a beginner workout,
start with a few warm-up exercises
(credit: New York Times). If you’re not
sure how to do them, do a quick internet
search for instructional photos or videos.
Do each one and then repeat once
more. Single-Leg Glute Bridge (10 reps
on each side); Inch Worm (five reps); Leg
Out T-Spine Rotation (six reps on each
side); and Tall Plank Hip Extension (10
reps on each side). Depending on your
fitness level, repeat these four exercises
two to four times. Take a 15-second break
between each exercise and 30-seconds
between each set. Reverse Lunge into
Single-Leg Jump (six reps on each side);
Reverse Fly Bridging (10 reps); Single-Leg
Romanian Deadlift (eight reps on each
side, with or without a weight); and Body
Saw (eight reps, use paper plates or a towel
under your feet).
For an advanced workout (credit: New
York Times), complete the beginner workout,
plus two to four sets of these exercises,
again with a 30-second break between
each set. Squat to Lateral Lunge (six reps
on each side); Copenhagen (hold for 15
seconds); Single-Leg Sit Down, aka Two-
Leg Stand (10 reps on each side); and
Hamstring Walkout (eight reps).
Finally, don’t forget to be smart with
your gear. Visit your local ski shop to make
sure your skis and bindings are properly
tuned. To maximize your enjoyment this
ski season, it’s crucial to plan ahead and
train your body.