With the ski and snowboard season upon us, it’s time to get your body ready to hit the slopes! Preparing for ski and snowboard season doesn’t just mean buying lift tickets and tuning your gear—it means getting your body ready to move safely and powerfully.
Whether you’re a seasoned pro or gearing up for your first run on Cypress, preparation is key to enhancing performance and reducing the risk of injury.
As therapists in Vancouver, we see too many preventable injuries early in the season…
The good news? With some focused pre-season training and recovery strategies, you can make the most of your time on the mountain! Here are some tips to minimize injuries on the slopes this season:
1. Build Strength and Stability
Skiing and snowboarding demand strong legs, a stable core, and balance. Our Athletic Therapist at LabX recommends that you focus on exercises that build functional strength:
Leg Strength: Squats, lunges, and step-ups for functional leg strength.
Core Stability: Planks, Russian twists, and dead bugs help keep you upright and stabilize your body while you navigate tricky terrain.
Balance: Single-leg movements such as RDLs, hip airplanes and instability training movements are a must for tackling uneven snow.
Incorporating these into your workout routine 3-4 times per week can help prepare your body for the physical demands of the slopes.
2. Improve Flexibility and Mobility
Tight muscles can increase your risk of injury, especially in the lower body and back. Our Physiotherapist suggests adding dynamic stretching to your warm-up and gentle static stretches post-workout:
Focus on hips, hamstrings, quads, and calves.
Mobility work such as foam rolling and yoga keeps your joints moving smoothly.
Our Athletic therapist and Physiotherapist can assess and guide you with targeted stretches to address any restrictions in movement.
3. Boost Endurance
A long day on the mountain can leave your legs burning if your cardiovascular endurance isn’t up to par. Add activities like running, rowing, cycling, hiking, or interval training to build stamina so you can enjoy longer runs without fatigue.
4. Prevent Injuries with Functional Movement Assessments
If you’re unsure where to start or you have old injuries, consider visiting either our Athletic Therapist or Physiotherapist for a functional assessment. We can identify muscle imbalances, weaknesses, or areas of limited mobility that could lead to injury. A tailored pre-season program can make all the difference.
5. Recovery is Just as Important
Recovery is often overlooked but is essential for staying injury-free and performing at your best. Aside from booking into a session with one of our RMTs at the LabX, we recommend you also consider these tips :
Stretch after every session to prevent muscle tightness.
Hydrate and fuel properly to aid muscle recovery.
Foam rolling/lacrosse ball/massage gun usage can relieve muscle soreness and promote circulation.
Hit the Slopes Feeling Strong
By building strength, improving flexibility, and focusing on endurance, you’ll reduce your risk of injury and enjoy every moment on the mountain!
If you’re looking for a customized plan to get slope-ready or need help with an existing injury, the clinicians at LabX in Kitsilano are here to help! Book an assessment with us here today and get ready to shred the season with confidence!
Comments