If you know that you have a pre-existing injury, or would like supervised and specific exercise prescription, make an appointment with an exercise physiologist. The below program is full of ideas to incorporate into your training program before you ski, with a focus on eccentric control, neuromuscular power, balance and flexibility. Majority of the time spent downhill skiing requires eccentric force to be generated by the quadriceps muscles – a specific type of contraction where the muscle is lengthening whilst controlling and creating movement. More specifically for older adults, specifically prescribed exercises can also help to augment bone mineral density and prevent fractures. Regardless of how it occurs, it is widely agreed that pre-ski season conditioning (involving strength, flexibility and agility) can reduce injury incidence and severity.Īcross all ages, muscle strength is proposed to reduce the strain on the ligaments of the knee during different movements. Falling backwards and having the downhill ski dig into the snow, creating internal rotation on an already bent knee.Landing from a jump with an extended knee, drawing the tibia (shin) forward on the femur (thigh).Falling forward and catching the inside of the ski, forcing the knee into a position of rotation.There are three well-researched mechanisms which explain why skiier’s knees are so frequently injured: Without doubt, the most common injuries for skiiers involve the anterior cruciate ligament (ACL) of the knee, closely followed by damage to the medial cruciate ligament (MCL). Read on to discover how you can increase your ski fitness and come out of the season injury-free! Whether you are new to the sport or a seasoned ski bunny, skiing certainly can take its toll on the body. It’s estimated that 200 million people worldwide hit the slopes annually. While the temperature is dropping, cars are frosting over and the heaters are getting turned up, skiiers everywhere are rejoicing at the prospect of a good snowfall. Find out how to increase your ski fitness and come out of the season injury-free!
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