Strength and Foam Roll to a Stellar Winter Sports Season

Ski and Snowboard Injury prevention: By Kim Marshall, Registered Kinesiologist

We are quickly coming into ski and snowboard season as the temperature drops and the North Shore mountains are making tons of snow. The Moveo team would like to give you some tips on how to prevent some of the common injuries often seen with these sports and tell you about a course we’re offering in January on foam rolling.

Lower extremity injuries, or injuries to the lower body, are much more common with skiing and snowboarding. Knee injuries, the most common injuries in these winter sports can be prevented with proper strengthening and stretching of the muscles that support the knee. Some of the common muscle groups to include, but are not limited to, Quadriceps, Hamstrings, Adductors (groin) and Gluteus (buttocks).

Here are a few exercises and stretches that would help to strengthen the structures to prevent any injuries.

Single Leg Squats are a very good exercise as they not only strengthen these muscles, but increase balance as well. To do these, stand on 1 leg and perform a partial squat. It is very important to keep the knee aligned over the 2nd toe, keep the spine neutral, the hips level and bum back as in the photo below.

Single Leg Squats

singlesq

Lateral Squats are another great strengthening exercise and if done properly, they help provide a stretch to your adductors (groin) too. See photo below for a demonstration: take a step to the side, keeping trailer leg straight and go down into a squat. Keep majority of the weight on your heel, neutral spine and push your bum back.

 Lateral Squats

lateral

Quad Mobility exercises as pictured requires you to kneel on a BOSU or mat with your foot up the wall.  If you contract the glutes and tuck your bum you will feel a great stretch in the front of the hip and the front of the thigh. Hold for 3 seconds and do the exercise 10 times.

Quad Mobility

quad

Hamstring Mobility exercises are also very important when doing winter sports. These stretches are beneficial to keep flexibility in the muscles groups around the knee. To do these, keep feet hip-width apart, maintain neutral spine, bend forward and put your “sit bones” on the wall behind you. Slide your ‘sit bones’ up the wall until you feel a stretch in your hamstrings. Hold for 3 second and do 10 reps.

Hamstring Mobility

 ham         ham2

Foam Rolling the tender muscles is a great way to help break up some of that scar tissue and bring some healing properties to the area when you’re feeling sore after a long day on the hill. Moveo is putting on two Foam Rolling classes in January.

Details:

Cost: $25

Dates:

Wednesday, January 22, 2014 at 6:00 PM

Saturday, January 25, 2014 at 9:00 AM

Class length: 90 minutes

Instructor: Registered Kinesiologist Kim Marshall

Detailed handout included with instruction

Class limited to 8 participants

Call Moveo to Register: 604-984-8731

 

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