Make your ski trip smooth-sailing

Thought winter was the time for sitting on the couch and vegging out? Think again. Skiing is one of our favourite things about winter, and we show you how to make your ski trip smooth-sailing.

Now we all know that winter is no excuse for not keeping up with your exercise routine. In fact, there are plenty of exciting activities that are enjoyable in the cold weather – and skiing is just one of them. If you’re one of the lucky ones who’ll be jetting off to hit the slopes this winter then you might want to start thinking about working on your fitness. A skiing holiday might be every winter-lover’s dream – after all, who doesn’t love snow-covered mountains and a cosy night by the fire after a cold day? – but for any infrequent skiers, lack of fitness preparation can pose potential problems. While skiing is great for cardiovascular health and defining the muscles, it can also put an enormous strain on your body. We caught up with Nikos Stamos, physiotherapist at London Medical, to find out his top tips for preparing for the slopes.

Step into gear

The first step towards looking after yourself while skiing is taking care of your equipment and ensuring it’s right for you. If you’ve got your own gear, then get it serviced before you go; if you’re hiring, be honest with your instructor! ‘Over or underestimating your height or weight can result in over-tight bindings meaning your skis do not release with increased risk of injury,’ says Nikos. If you’ve previously suffered a knee injury, a brace is key, too. ‘Evidence suggests that you’re less likely to suffer repeat injury if you wear a knee brace and as wrist fractures are very common in snowboarders it’s advisable that you use a wrist brace.’

Pre-ski prep

Before you hop on the slopes, it’s essential to make sure you’re in good physical condition. Ideally you should be working on your aerobic fitness at least two months prior to your trip. ‘Cardiovascular fitness is essential to get the most out of your day and preserve a level of energy into the afternoon,’ says Nikos. Building up your leg strength beforehand will help build your endurance up to increase your ski fitness.

Hit the slopes

When it’s finally time to get on your skis, make sure you warm up properly. Cold muscles, tendons and ligaments are prone to injury and they’re definitely going to be cold on those mountain-tops! Your whole body should be warmed up for the slopes but focus on your core, shoulders, calves, hamstrings and groin. ‘A proper warm-up prepares the muscles you’ll use in training and prepares the joints for movement and stability throughout a full range of motion. Warm muscles are not only stronger but the elastic properties are increased allowing for better shock absorption,’ Nikos tells us.

The 3pm slump

Most injuries while skiing occur in the late afternoon when you’re getting tired and your concentration begins to lapse. Stay in tune with your muscles and if you feel like they’re beginning to get weak, it might be time to take a break. ‘Tired muscles give less protection to the joints and make them more prone to injury,’ warns Nikos.

Cool down

While the first thing you might want to do after finishing your ski session is to grab a hot chocolate, your body will thank you tomorrow by giving it a thorough warm down before doing anything else. Finally, Nikos suggests ‘taking a warm bath. Failing that try a hot tub session or a sauna. Most ski resorts will have spa facilities where you can jump in a tub or visit the steam room after a day on the slopes. Once you’re warm and relaxed, try a few of the key muscle stretches, this will help reduce aches and pains the next day.’ Well, we won’t argue with him on that one!

Remember, if the unfortunate does happen and you suffer an injury on the slopes, make sure you get medical attention straight away. Clinics at ski resorts are well-trained and have plenty of experience in dealing with skiing injuries – you’re sure to be in safe hands.