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October 2014 E-Newsletter

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Ski season is coming! Get ready the right way!

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Laura Flood PT, DPT
Physical Therapist

These clear, crisp fall mornings remind me that winter is seemingly around the corner. I breath in the cool, fresh air and gaze at the lower angled sun peeking through the lodge pole pines as I leave the Athletic Club of Bend after my morning workout.  I dream of my mornings soon consisting of fresh powder turns down Cows Face. I realize that it is time to start my annual ski conditioning program consisting of arduous quad burning wall squats, jump squats, lunges and don’t forget the fitball back extensions to help handle the moguls. I have always been a big believer in adequate and specific preparation for sports, as well as consistent, smart ‘body maintenance’ as I like to call it. I am even more convinced of the importance of a few months of sports specific preparation in the role of injury prevention, since becoming a physical therapist a few years ago.  Although my experience as a level 2 certified ski instructor in Vail, Colorado, also taught me a lot about the physical challenges of skiing and how to better prepare for these unique physical demands. After all, skiing is unique and only happens for half the year, so although logging many hours on the bike or running on the trails all summer is beneficial for our general fitness and conditioning, it does not prepare us adequately for the demands of hours in the cold slaying the white stuff.

 

Of course, as Bend residents by nature we love to play hard on the weekends, many of us are what is referred to as the proverbial “weekend warriors”. Unfortunately in just the past year working at Therapeutic Associates at The Athletic Club of Bend I have seen more than a few injuries that could have been prevented or lessened by doing the proper sports preparation training. So if that isn’t motivation enough, think of how much the insurance on your Mt. bachelor season pass costs versus spending a few extra hours a week in the gym in the coming months. Then think of how much the medical bills will be if you get carted off the mountain by ski patrol and taken to St Charles for treatment. Then there’s the months of PT rehabilitation – hey, but that’s the fun part with us right?!

 


 

Here is a list of some of the exercises that I recommend to include in your ski conditioning program, ideally 3 times per week for 8 weeks prior to pulling on the ski or snowboard boots. The below video also demonstrates these individual exercises.

 

1. Dynamic stretching 5 minutes: begin with a moving warm-up focusing on the quad, hamstrings, adductors and calves to help these muscles warm-up safely before beginning your program – you could even begin doing this before you begin your ski day

 

2. Leg press 3x10 - to improve quadriceps strength

 

3. Squats 3x15 – static with weights, also to improve quadriceps strength

 

4. Jump squats 2x30 – to help with dynamic leg strength for those powder turns!

 

5. Lunges 3x20 – for the tele skiers and to help build lower extremity and core dynamic strength and endurance

 

6. Wall squats, hold for 60 sec x 3 – quadriceps burner for those long runs at Northwest

 

7. Rockerboard 2x20 – front/back for snowboarders, side to side for skiers

 

8. Fitball back extensions 3x12 – for back extensor strength, but not recommended for those with chronic lower back pain

 

9. Band walks,  forwards and backwards 2x60 - for the cross country skiers to build lower extremity endurance.

 

10. Static stretching to the quads, hamstrings, adductors and calves to help with flexibility in these areas

 

 


 

If you need more specific assistance, come and see us for an evaluation and some specific ski performance training. And stay tuned for some ski conditioning class and workshop opportunities coming up at ACB in the next few months as we all wait and hope for the white stuff to fall in copious amounts!

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Proudly Sponsoring the Monster Dash 5k / 10k Run!

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GREAT SWAG, GREAT COURSE, GREAT COSTUMES!!!

 

The 3rd Annual Monster Dash 5K, 10K and Little Monster Miler are coming to town Sunday, October 26th, 2014 at 10AM at Highland Elementary School. There will be prizes for the best costume and the fastest little monsters!

 

The 5K and 10K courses both begin south down Harmon to Columbia. A counter-clockwise lolly-pop with bring runners back up to Drake park, cross the foot bridge and counter-clockwise run the park up to NW Drake Rd. to finish back at Highland Elementary School. The 10K route is the same route, just 2 loops.

 

The Little Monsters route is a counter-clockwise loop that will head south down Harmon to Galveston, and then follow the path back through Drake park, across the foot bridge and finish back at the school.

 

This year the Monster Dash is proud to be supporting Younityus.org. This fantastic organization is locally based and passionately driven to reduce bullying in our community.  Our goal is to get 400 participants, to include as many grade school and high school kids as we can to come out and run or walk for this cause!

 

Click here to register or for more info >

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Golf & Skiing Clinic :: October 30th

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2 Different Seasons, 1 Similar Goal – Separation

 

Join us for a hands-on seminar as we discuss and demonstrate 10 Ski Conditioning Exercises you can do at home that will also Help Your Golf Game and prepare you for the next season.

 

 

 

Participants will:

 

1. Learn about the similarities between skiing and golf:

 

- Weight Shift
- Balance
- Lower Body Strength
- Core Stability
- Separation from Upper and Lower Body

2. Receive a PDF file of all exercises shown to perform at home

 

Event Details:

 

WHEN:
WHERE:
COST:
WEAR:
RSVP:

Thursday, October 30th / 6:00pm – 7:00pm
Tetherow Golf Academy (click for map)
$10.00
Your Favorite Workout Clothes
Email Chris Cooper to RSVP: ccooper@taiweb.com

 

 

Seminar Presenters:

 

Chris Cooper PT, DPT, CSCS

A Montana native, Chris received his Master’s of Science degree in Physical Therapy from the University of Montana in 1999. He finished his Doctorate of Physical Therapy from the University of Montana in May 2010. Chris is a Certified Strength and Conditioning Specialist, as well as a Level 2 Certified Golf Fitness Instructor and Medical Professional through the Titleist Performance Institute.

Adam Huycke, TPI

Adam’s passion for golf runs deep. After struggling with team sports, he turned to golf and fell in love with it immediately. Adam is now a TPI (Titleist Performance Institute) pro, and he assists players of all levels including the 2011 US Women’s Amateur champion, the men’s and women’s teams at Willamette University and a variety of high school players.

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