May 16, 2021

Tips to prevent injuries on the ski slopes, Canal ski, The Province

Tips to prevent injuries on the ski slopes, Canal ski, The Province

This winter sport requires a physical preparation the week before its practice


With the arrival of the cold and the snow also comes, which for some is synonymous with shutting in at home with heating, while for others it is the start of the season of your favorite sport, skiing.

Although it is an activity with a high recreational component, skiing does not stop being a snow sport and like any activity requires a certain state of form to avoid possible injuries.

Despite the large number of skiers who invade the ski slopes during these dates, there are many who still do not make any kind of physical preparation before performing this sport.

The exercise practice the previous weeks to start the ski season is the main tool to prepare the agency for this activity, thus avoiding overexertion pass invoices to muscles and joints. Of course, a good physical shape will also contribute to better decision making in situations of maximum speed.

For all these reasons, the director of Health of Zagros Sports La Moraleja, Miguel Ángel Rodríguez, points out a series of guidelines to face the first days of skiing:

one.- Combined trainings. The exercise routine the weeks before the practice of skiing can not be focused on a single type of training, strength, flexibility, resistance and speed have to be worked on. Because skiing is characterized by the predominance of isometric positions or maintained over time, it is advisable to train with greater insistence the maximum strength and strength endurance.

two.- Exercise 3 times a week. At least you should train 3 times a week. The ideal is to start as soon as possible to arrive with the body in shape to the Christmas holidays or the white week of February.

3.- Reinforcement of the back, abdomen and lower train. The muscles involved in skiing are, mainly, those of the lower body, the abdominals and the muscles of the back. Increase the muscle tone of the muscle groups that protect the knee is key to avoid injuries in falls that force the joint. On the other hand, to avoid shoulder injuries it is necessary to achieve a good tone throughout the shoulder girdle, which protects and stabilizes the shoulder joint.

4.- Global training Muscle reinforcement should not focus on each muscle separately, but recreate situations similar to those that will be experienced in the tracks. Thus, each muscle group should be trained in coordination with the rest. For this, an example of a very suitable exercise is the squat, which starts the set of leg muscles without focusing on a specific muscle group.

5.- Improvement of balance Proprioception and balance are key in skiing. An example of highly effective training is toning on a paddle surf board. The extra effort to maintain the balance on the surface of the water improves proprioception and increases the confidence with which they will face the first days of skiing.

Once it's time to ski, it's important, to reduce the risk of injury and pain, be cautious at the time of practicing it. Even if one is a veteran one must gradually adapt the body to this practice; warm up before each ski session, dedicating about 10 minutes to do warm-up exercises that prepare the muscles for the sport; and protect the back, executing specific exercises, such as the shoulder bridge, that is, lying on your back with your knees bent and raising the pelvis and back of the floor slowly taking care not to arch your spine.

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