Skiing is a wonderful sport that all ages can enjoy. The feeling of flying down the mountain
carving in the snow and bobbing in perfect rhythm to the terrain changes underneath is an
experience everyone should get the opportunity to enjoy. But skiing is a demanding sport, and one which requires a strong base of support through the knees, hips, and spine. It also requires the coordination and control of the legs while they move dynamically beneath you. The combination of these plus the inevitable muscle fatigue leaves us at the risk of injury, which not only ruins the ski season, but can linger into the following years and in some cases, people end up quitting the sport entirely.
We don’t want that at all!
We want to help you prepare for ski season. Did you know that injuries occur not only in traumatic situations like crashes, but also from the repetitive mico-movements while skiing? The most common mechanism of injury actually comes from a valgus knee movement (knee collapsing inward) with combined rotation of the foot (particularly outward rotation). And this doesn't just happen to beginners; adult and youth skiers who identified themselves as “advanced” skiers had a higher prevalence of valgus–external rotation injuries than less experienced skiers making up 51.5% of total valgus injuries [1].
Research suggests that as we perform the turning motion (in particular external turning motion of the outside leg), the muscles of the leg that are making the greatest effort during this motion are the Vastus Medialis (part of the quadriceps) and Tibialis Anterior (part of the shin muscles).
The muscle of the thigh (rectus femoris) undergoes a large amount of work, and interestingly the Bicep Femoris (hamstring) maintains a high level of activation throughout all movement during skiing. It is important to note this activation, as this muscle will help control stability through challenging terrain.
What we also see from this information, is that the control and strength of the vastus medialis is critical for control of the knee. It undergoes up to 140% of the body mass through every turn! With 1000s of turns in one day alone, this places great importance on the prehab and prevention for the ski season on making sure the muscles involved can produce the amount of force needed. And we cannot ignore the strength needed from the trunk above. If the core fails, then there is a loss of control throughout the extremities.
We at ACH want you to enjoy the upcoming winter season to the fullest potential, so we want to give you some fundamental exercises to work with as we prepare for the best ski season possible. These act both as injury prevention and increase your endurance, granting you the ability to enjoy skiing for longer before fatigue hits. This year, and the foreseeable future.
Exercises:
Partial Squats (at 45-60 degrees): 3x6
A pro tip from your Sports Chiropractor: it would be good to do these in a Squat rack, as we want the starting position of the weight to be higher off the ground, because we are reducing the ROM. This exercise will build up the Quadricep strength, but also the spine and glute strength.
Lunges: 3x10
This is a great exercise when done correctly. It will really target the Vastus Medialis, but will
also help with knee stability and coordination, which as previously said, is crucial for skiing! Start with just your body weight, and gradually increase to using a Kettelbell to feel the extra burn.
Single leg Bridge: 3x10
This exercise will light your glute up, again important for leg control. The second exercise is set up the same, however you will slowly control the stance leg into an elongated posture. This will really work the hamstrings.
Box jumps: 3x10
Great little exercise to work on tendon health, and apply something a little more dynamic that can imitate the action of skiing. Focus on the landing, trying to make the landing as soft as possible.
While these exercises are a good start, they are not intended to treat pain or injury. Anyone looking to start a new workout regimine should consult a professional. At ACH, our sports chiropractors are experienced in movement analysis and athlete management. If you are uncertain about anything regarding these exercises or are suffering from general pain or potential muscle weaknesses, then please do not hesitate to book an appointment at our praxis to speak with a professional. We’re here to help and make your skiing career as long and enjoyable as possible.
Sources:
[1] Shea KG, Archibald-Seiffer N, Murdock E, Grimm NL, Jacobs JC Jr, Willick S, Van Houten H. Knee Injuries in Downhill Skiers: A 6-Year Survey Study. Orthop J Sports Med. 2014 Jan 22;2(1):2325967113519741. doi: 10.1177/2325967113519741. PMID: 26535269; PMCID: PMC4555526.
About the Author:
Fraser Oakman is a Sports Chiropractor at American Chiropractic Haus in Munich, Germany. After finishing his 5 year studies he further improved on his knowledge by completing the ICCSP. With nearly a decade of experience in sports like powerlifting, kickboxing, and golf, he specializes in athletic injury prevention through the use of prescriptive exercise.
To read more about his experiences and qualifications, see his CV here.
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