Hello all,
The Holiday season is a time to give thanks for the ones we love and the things that make our lives better. We want to take this chance to let you know how thankful we are for you! We couldn’t do what we love without the amazing patients who walk through our doors every day. We are grateful to be a part of a community as amazing as Wilsonville. So please do not hesitate to call with any questions, or just stop in to say Hi! We’d love to see you.

Happy Holidays!

Sarah Macomber PT, DPT, SCS, ATC
Clinic Director

By: Jens Matson PT, DPT

When designing a training program for any sport it is important to simulate the unique movements and muscle recruitment necessary for the specific activity. Alpine skiing, Nordic skiing and snowboarding all demand large amounts of quadriceps, hamstring, and gluteal muscle activation while also uniquely challenging muscle endurance, balance, and stability. If you are a snow bunny and eager to head the mountains this winter, it’s vital to prepare yourself appropriately to maximize your enjoyment and reduce the risk of acute or overuse injuries. Here are some exercises to get you ready for the downhill and Nordic terrain this winter!

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.

See photo below for example.

For the next exercise, you will work on your single leg balance and stability through a two-position lunge. Balancing on left foot, slowly extend right leg back and tap toes to the ground. Maintain balance with left knee vertical over the toe. Move slowly between leg up and down position. Alternative activity, perform on a smooth floor with the right foot on a towel – slowly sliding the right foot back while maintaining your weight centered over your left stance leg.

See photos below for example.

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.

See photos below for example.

1. Tell us your story

I am a 19-year-old junior in Pacific University. I am majoring in elementary education and am passionate about guiding our nation’s future. I love playing soccer, reading comics, and learning. I am currently getting physical therapy on my jaw because an injury I received doing what I love. I used to play as a keeper but because of many different injuries, including a kick to the face, I am limited to what I can do now. I like food and dislike limiting what kind of foods I can eat.

2. What does Physical Therapy mean to you?

Physical therapy means getting injuries fixed, allowing for me to go back to day to day activities without pain. I am currently doing physical therapy to help return my jaw to what it used to be. I used to love eating all kinds of food, but after my injury I became restricted to what and how much I could eat of certain things. Physical therapy for me is big because I’m allowed to eat foods I used to love eating!

3. Favorite PT exercise?

Don’t really have one, they all make me sore. But if I had to choose, it would be Jaw Abductions, because I look silly doing them!

4. Most hated PT exercise?

All of them… ;)