KCR WINTER 24:25 Magazine FINAL 1 - Flipbook - Page 76
Let it Snow, Let it Snow...
Snow sports - one of thebest things about the winter months - but how
to minimise your risk of injury?
With the 昀椀rst 昀氀urries of snow already seen in the UK, does this mean
that skiers heading to Europe are set for a bumper winter?
Unfortunately, many resorts have had to close down in recent years,
thanks to changing weather conditions and unreliable snow cover, so if
you’re hoping for plenty of the white stu昀昀, experts suggest that you head
to higher-altitude resorts, such as Avoriaz and Cervinia.
for a while, so take it slowly, easing back into your form and developing
your ski legs so that you can make the most of your trip without injury
striking in the 昀椀rst few daysand ruining the rest of your stay.
What to wear on the slopes this season - from My Sunday Ski
www.mysundayski.co.uk
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But before you even hit the slopes - and no matter how experienced a
skier or snowboarder you are - it’s worth considering that, each year,
winter sports are resposnible for a large number of injuries. Some,
caused by collisions, may be impossible to avoid, but there are others
that some simple physical preparation can help you to prevent.
Surgeon Carlos Cobiella, of The Shoulder Practice in Marylebone, points
out that “when it comes to ‘ski 昀椀tness,’ it’s often assumed we’re talking
about cardio - strong lungs and stamina, combined with strong legs for
those many hours on the hills. However, one area of training that is often overlooked is the upper body - which is vital for a good ski session.”
“It may seem like your legs are doing all the work, but your core and
upper body are responsible for stabilisation,” he explains. “The majority
of ski injuries tend to be shoulder, elbow, and wrist injuries, so it pays
to strengthen the upper body beforehand, as this will make you more
resilient and less prone to injury.”
He recommends “昀氀uid movement patterns, rather than isolation
exercises like bicep curls.” He notes also that exercises involving a
pushing or pulling motion will mimic movement on the slopes - chin
ups, press ups and planks are all good exercises. If you can manage it,
try single arm versions of these exercises, as these will make your core
work double-time. “Having a strong core equals a stable spine and this
is incredibly important for decreasing your chance of damage on the
slopes,” he explains.
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And what about the shoulders? “The shoulder joint has a huge amount
of motion available and relies on multiple muscles to maintain its proper alignment and movement,” says Carlos. One simple exercise that he
recommends for building shoulder strength is shoulder circles - simply
lying on your stomach, with your arms stretched out to the side and
lifted slightly. “Make small, circular movements with your arms, both
forwards and backwards, repeating 10-12 times for 20 reps,” he advises.
As this demonstrates, low-impact exercise can have a solid e昀昀ect on
your 昀椀tness and avoidance of injury. Paola di Lanzo, founder of Paola’s
Body Bare agrees that exercises like yoga, barre, and Pilates are excellent choices for rebuilding 昀椀tness as they build strength, 昀氀exibility, and
balance while minimising the risk of injury.
She is a also a believer in consistency. “This is key to seeing results’,
she says. “Set aside speci昀椀c times each week for your workouts and
treat them as non-negotiable appointments. Fitness is a journey, not a
destination, and progress may be slow, especially at the beginning. Stay
patient with yourself and focus on small, achievable goals rather than
expecting immediate results.”
With eight clinics across London - including one in Kensington - Pure
Sports Medicine is well versed in helping athletes, both recreational and
elite - to train in advance of events or 昀椀tness-based activities.
“Whether you’re a veteran skier/snowboarder or a beginner, engaging
in speci昀椀c prehab training will improve your overall 昀椀tness, balance
and can even improve your technique,’ they say. “Squats will strengthen
your glutes, quads and torso control.” Lunges also work wonders fo leg
strength and, like Carlos Cobiella, they advocate planking to strengthen
that all-important, stabilising core.
Another word of advice? This may seem self-evident but … when you
arrive at your ski destination, start slowly. Even if you’re a seasoned
skier (or boarder), chances are that you won’t have been on the slopes
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