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The skiing season is almost upon us and I often get asked at Shrewsbury Chiropractic Clinic if I have any advice on preparing for that skiing holiday. So here are my tips on how to keep your skiing holiday pain free.
KEEP FIT
You may be a novice or even a first timer, a competent ‘off piste’ skier and let’s not forget all of you snowboarders. It’s worth considering building your general fitness and starting an exercise routine to include stretching and some strengthening exercises so you can make the most of your skiing and reduce the risk of injury.
TRY SOME CARDIO BEFORE YOUR SKI HOLIDAY
You should also have a good baseline fitness, so consider some form of cardiovascular exercise. Cycling, running and swimming are particularly beneficial. It’s also important you pick something you enjoy doing. If you are unfit before you go, you are more likely to suffer from fatigue. Fatique is a common cause of injury in the ‘once a year’ skier. This has been evidenced by the fact that the majority of ski injuries occur after 3 p.m.. So take regular breaks and listen to your body. If you’re going for a week or two, why not take an afternoon off or at least finish a little earlier?
WATCH OUT FOR DAY THREE!
Many believe that Day One is the most likely day for injuries. Day Three is the DANGER DAY FOR INJURIES! Matthew Bennett, BCA Chiropractor and the first to work with the British Alpine Ski team, comments. “After three days of skiing using unaccustomed muscles, skiers become confident but are physically tired, and their capability isn’t necessarily matched to their confidence”.
WHEN SHOULD I START EXERCISING?
In an ideal world many experts believe you should start an exercise program six to twelve weeks before your holiday. I do believe, however, something is better than nothing. Even if time is a little short before you go, get out and do something, just don’t overdo it. After all, there is nothing worse than spending your hard earned money on a ski holiday and have your body let you down half way through.
DON’T FORGET THAT PRE-SKI CHECK UP!
Finally, if you want to make sure you’re in tip-top shape before you go, if you have any niggles that may be concerning you, or if you would like an exercises routine and further advice, why not call us for an check-up. Have a great skiing holiday and keep pain free!