Preparing For Ski Season - It's Time To Start!

By: Eric Coughlin PT, MSPT
      Board Certified Orthopaedic Clinical Specialist

When designing a training program for any sport it is important simulate its unique movements and muscle recruitment. Alpine skiing, nordic skiing and snowboarding all involve a large amount of quadriceps, hamstring and gluteal muscle activation while challenging balance and stability. You must be able to maintain an athletic stance for the length of a run while making small adjustments to correct for varying terrain. 
 

This makes a held squat a simple exercise that can incorporate these elements. Drop into a squat position with knees vertically positioned over your feet while standing barefoot on a couch cushion. Start with a 30 second hold and work your way up to a couple minutes. For increased difficulty try doing this with your eyes closed. 

For the next exercise you will perform a two position sliding lunge. On a smooth floor place a towel under one foot. Then slide this foot backwards until you are in a lunge position with your non towel leg in vertical knee over foot placement. Return to your starting position and then slide your towel foot to the side into a side lunge position. Keep your weight centered over your forward leg when performing the backwards lunge and over your sliding leg when performing a side lunge.
 

Core strength is also integral for snow sports. In this next exercise assume a plank position with a light dumbbell in one hand. Perform a one armed row and be careful not let your back extend by remaining in a neutral or slight pike position. Do five repetitions and two sets per side.

For more information about how a physical therapist can help you prepare for the upcoming ski season, contact us today or visit our website >>

Dynamic Stretching - How to Warm-up For All Physical Activities

By: Chuck Brockman PT, MPT
      Board Certified Orthopaedic Clinical Specialist
      Certified Strength and Conditioning Specialist

Dynamic stretching is something I am hearing more people talk and ask about in the clinic and when I am out in the community. However I have heard some misconceptions about dynamic stretching. Dynamic stretching basically consists of actively moving a joint or joints through full comfortable range of motion without holding the end position longer than 5 seconds. Dynamic stretching is typically done before activity as a warm-up. Generally you will concentrate on the major muscle groups used in your intended activity. Static stretching should be performed after activity. Static stretching, where you stretch and hold the muscle at the end point for 15 or more seconds, is a beneficial part of any routine but can cause the muscles to lose some strength and the ability to rapidly contract for up to three hours after stretching. 
 

Warming up prior to physical activity does many things, but primarily its main purpose is to prepare the body for activity. It does this by increasing body's core temperature, while also increasing blood flow throughout the body. By increasing blood flow prior to activity you're preparing the tendons, ligaments and joints for more strenuous activity and  helping to make your muscles loose, pliable and more injury resistant.
 

I have a few words of caution before anyone starts a dynamic stretching routine.  Dynamic stretching for warm up should be used gradually. If inappropriate movements are used injury can occur due to small trauma in the muscles and connective tissue. Start with smaller comfortable motions and gradually increase motion as you gain flexibility.
 

Leg swings: Stretch one arm out to the side against a stable surface such as a tree or a wall. Start swinging your outside leg behind you then back in front of you and repeat two sets of 10 on both sides. Primarily stretches the gluts, hamstrings and hip flexors.
 

Buttock kicks: While walking forward with each step quickly kick your heel towards your buttocks then repeat on the opposite side performing two sets of 20. Primarily stretches the quadriceps.
 

Knee to chest: While walking forward with each step quickly move your knee toward your chest. Hold for one count and repeat on the opposite side performing two sets of 20 repetitions. Primarily stretches the gluts.
 

Side lunge: Step out to the side keeping both feet pointed in front of you. Do not allow your knee to move beyond your toe. Reach over your head with the trailing arm. Hold for a count of three. Repeat 10 times on each side. Primarily stretches the adductors, calf, lower back and lats.
 

Forward lunge with a twist: step forward into a lunge position. Make sure your knee does not advance beyond your toe. With arms out to your side rotate your body toward the side of your leading leg. Hold three seconds. Repeat 10 times on each side. Primarily stretches the calf, gluts, and lower back