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The temperature is falling and the days are getting shorter, and in my mind that only means one thing – ski season will be starting soon.  I have hit the ski and snowboard sales and swaps so my equipment is ready, but how can I get my body ready for that first day one the hill?

Knee injuries are very common with skiing.  Many sites and bloggers will talk about quads and hamstrings, and how to prep them for the season.   Although strength and power are critical, there are a few more things that need to be considered.

Alignment

Stand in front of a mirror on one leg.   Bend your knee to about 45 degrees with your weight on your heels.  You should feel like you are sitting in a chair.     Are you able to keep you kneecap directly above your toes?    Often knees will drift inwards towards midline.   If this occurs it may be your hip that needs strengthening, not your thigh muscles.   You can do squats for days and it won’t make the correct muscle stronger.   Skiing in this position can increase the stress on the medial, or inner, structures of the knees placing your MCL or meniscus at risk.
The clam is a classic exercise to address this problem.   Lie on your side with your hips relatively straight and your knees bent to 45 degrees.   Tighten your lower abdominal muscles.   Slowly raise the top knee while keeping your ankles touching.   Focus on tightening your gluts and rolling your hip.  You should feel the area of your back pocket working.    Start by doing 3 sets of 15 to 20.

How your muscles are working

When skiing, the quads and the hamstrings work not only to create movement but also to control the speed of movement against momentum or gravity.  For example, the hamstring can bend the knee during a step turn, but it also prevents the knee from snapping straight, or straightening too far during a fall.    This eccentric strength of the hamstrings has been shown to decrease the rate of ACL injuries of the knee.
A Norwegian hamstring curl can increase eccentric strength of the knees.    Kneel facing away from a partner, with your hands crossed at chest level.  Have your partner hold your feet at the ankles to prevent them from lifting off the ground.   Keeping your back and hips straight, slowly straighten your knees to lower your body to the floor.   Eventually you will lose control, fall forward on your hands into a push up position.   Push up with your arms to return to the starting position.  Start with three sets of 5-8 repetitions.

Proprioception

Proprioception is the body ability to know where it is in space without looking.   To improve this work on simple balance exercises.
For example, stand on one foot for thirty seconds a couple of times per day.   If that becomes easy, try it with your eyes closed or while you toss and catch a tennis ball.
 
Like your skis, make sure that you are finely tuned for the first day on the slope.   Prevention is key.   If you are concerned about joint aches and muscle pain, make sure to see a physician or physiotherapist before injury happens.

Here’s our top ten list of key safety measures for snow shoveling that could help you avoid a visit to your health practitioner.

1. Avoid shoveling altogether if you aren’t in good physical shape, are older, overweight or have a history of back or heart problems.  Unusual levels of exercise and cold temperatures are a bad combination.  If you are uncertain, check with your doctor.
   
2. Warm up your muscles before heading outside.  A combination of stretching and flexing exercise and a short walk up and down the driveway a couple time can be enough to get the blood flowing.
3. Hydrate – but avoid caffeinated drinks.  Shoveling snow is exercise and you need to be hydrated.
4. Bundle up!  Layers that can wick moisture from your body are best.  Make sure you keep your head, feet and hands warm.  Wear boots that are water-resistant and provide good traction.  Avoid going out if it’s too cold, especially in windy conditions. Covering your mouth so you are breathing in warm air may also reduce lung and heart problems.
5. Wear ice grippers.   The Canadian Physiotherapy Association supports wearing ice grippers on your boots when walking on icy services.   As we know,  southern Ontario is infamous for its ice storms.   Falling on an outstretched hand can cause severe injuries to your shoulder muscles and wrist bones.
6. If you are using a snow blower – be sure to follow the safety guidelines to avoid injury.  Keep your blower well maintained and be careful not to scoop up debris that could be thrown off.
7. If you are using a snow shovel – pick one that is right for you.  Heavier snow should be shoveled with a smaller shovel blade to avoid excessive weight.  Choose a lightweight shovel to further reduce stress.  A shovel should have a long enough handle to avoid stooping when working.  For people with back concerns, an ergonomic shaped handle can be useful.
8. Shoveling Technique – push instead of lifting.  If you must throw it, take smaller – lighter scoops and minimize the distance you have to throw.  Face the direction you are throwing, avoid twisting and don’t throw over your shoulder.
9. Pace yourself - don’t rush.  The tendency is sometimes to rush through small amounts of snow.  This can actually hurt you more than larger amounts of snow where you may be more likely to take your time.  Rest frequently… and again, stay hydrated.  Taking your time can also help avoid slip and fall accidents.
10. Shovel, Rest, Repeat.  Don’t necessarily wait for the snowfall to stop if the forecast is for a big dump.  It can be easier to go out twice or even three times to stay ahead of the accumulation.
    
    

Of course, if you do sustain an injury don’t be shy to get treatment.  We Canadians are tough, but not stupid.

This information is provided as guidance only.  PhysioSportMed of Oakville takes no liability in providing this guidance.  Please contact your doctor if you have any concerns.