Originally Posted by marznc
Because I started working on ski conditioning after a knee injury, I pay special attention to exercises that are helpful for knees. As I was finishing up knee rehab, one goal was to be able to the exercises in this video: single leg squat, single leg dead lift, lateral hop, hop on/off BOSU.
A recent article on On The Snow caught my eye: "4 Reasons You're at Risk for a Ski Injury & What to do About It"
* * * June 30, 2015
1. OFFICE CHAIR TO LIFT CHAIR
“The hardest thing on the body is to do absolutely nothing for nine months and then ski all day for three days in a row,” says Dr. Rob Brophy, associate professor of Orthopedic Surgery at Washington University School of Medicine and a team physician for the St. Louis Rams. “And then you wonder why you get tired, you’re sore, you may increase your risk of having an ACL injury because you are fatigued and your muscles aren’t keeping your balance as well as you’d like,” he adds.
This isn’t to say that you can’t get away with jumping from your desk in the city to your skis at 10,000 feet once or twice a year without getting hurt. You could get lucky. But doctors, trainers and other experts agree you’ll have more fun, ski or ride better, and reduce your injury risk if you train before you go.
The basic idea is that the shift in force on the body from relative inactivity to skiing or snowboarding is an intense one. For the average recreational downhiller, the weaker your body is, the less control you have, making you more injury prone.
According to a review of ski patrol reports from 15 resorts during the 2010–2011 season, there were about six snowboarding and two-and-a-half skiing injuries for every 1,000 visits, says Jasper Shealy, professor emeritus of industrial engineering at Rochester Institute of Technology, who analyzed the data. The most common injuries for skiers are lower-extremity and knee-related like that torn ACL. Snowboarders suffer upper-extremity and wrist injuries most.
2. NOT ENOUGH TRAIN TIME
Dr. Brophy of Washington University outlined two broad principles for preseason training: leave yourself enough time for a gradual increase in activity—most experts recommend training for at least six weeks in advance of your trip—and tailor your preparation to be sport specific.
Tiffany Boucher, a nationally-certified personal trainer based in New York City, (and my own fitness guru), said the main objective of a ski fitness program, “has to do with strengthening the muscles that support the joints that will be taking the stress from skiing. So the knee and the pelvis and hip area.”
That means building strength in the quadriceps, hamstrings, hip abductors and adductors, and gluteal muscles. Boucher suggested exercises including leg lifts, bridges on the ground, removing one leg at a time as your strength builds, and wall squats, gradually increasing the time you hold the position.
Although perhaps not as obvious a part of ski training, core muscle strength is essential to support the spine and overall body alignment. So, Boucher cautioned, don’t neglect your abdominal workout.
3. FIT ALL-OVER? . . .
4. FLEX & FLEXIBILITY . . .
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Includes a list of 11 basic exercises such as bridge, side plank, lateral lunge. None of the exercise are hard to figure out. But a session or two with a personal trainer to make sure your form is correct is a worthwhile investment.