Prè-Ski Prep (& Snowboarding!)
Photo Credit: Edited AI Image
Après-Ski = AFTER Skiing. Therefore, the social after-party that takes place after a long day on the mountain whether you ski or snowboard (or both, like me). The cozy up with some hot chocolate or toasty libations with family or friends to rest and relax with full-on helmet hair, goggle marks, and rosy cheeks. It’s a hard-earned vibe, right!? And even those that don’t hit the slopes can enjoy in it. But what BUGS me is when I see products flashing just the word APRÈS on it. After. Your shirt just says the word, “after” on it. Uuuugh.
Here’s some hopefully helpful resources that will be much more beneficial to you PRE-skiing and product considerations for DURING skiing so that when the time comes to enjoy the AFTER-skiing activities, you’ll be able to do so on two legs that will still hold you up! Cheers!
Photo Credit: Orthopedic’s Garden; Snow Summit
These resources are great for general fitness, and not just
ski and snowboard season prep. Happy Training!
(-: “You didn’t wake up today to be mediocre.” :-)
Pre-Season Full Body Ski Workout - SKI Mag
This website lists exercise examples with some visuals. Exercises include: Inch-worm with Pushup, Leg Blaster Series (Squats, Alternating Lunges, Jumping Lunges, Jumping Squats, 1-Minute Planks), Wall Sit.
https://www.skimag.com/performance/fitness/pre-season-ski-workout/
Tips to Prevent Skiing-Related Knee Injuries - Choose PT
Per Choose PT, knee injuries such as an ACL or MCL tear account for approximately 30% of all skiing injuries. Listen up so you don’t become a statistic! The exercises they’ve included for knee injury prevention include: Double Leg Squats, Single Leg Squats, Side to Side Skaters, Side Plank.
https://www.choosept.com/health-tips/tips-exercises-prevent-skiing-related-knee-injuries
After seeing those statistics I really wanted to add a note mentioning that I have a friend (and her twin sister) that tore their ACLs skiing on the SAME trip, one day after the next! It’s so unbelievable that it’s eerie. Both required surgery. AND they’re both Physical Therapists. Go figure! Still treating patients, but maybe not still skiing!
SkiBro Mountain-Ready Workouts, Episode 1 - SkiBro
This video shows quick visual demonstrations of a circuit program to get in shape before ski season. These exercises consist of a lot more plyometric work than the previous links, so something to work up to but not start off with, probably. Exercises include: Ski Squat Pumps, Split Leg Lunge Changes, Hop & Stick, Lateral Ski Bounds, Runner’s Reach, Squat 180 Jumps, Squat Hold Touchdowns.
The 2 BEST Exercises for Senior Skiers Over 50 - Margaret Martin, Physical Therapist
PT Margaret Martin demonstrates a Balance Board Squat and Kneeling on a Ball. OVER 50?! I had a run for my money with the Kneeling on Ball and I’m well UNDER 50.
https://youtu.be/klCw1ifuWKk?si=QZkzRPc4vKOSbvPd
Balance Board: https://amzn.to/409sWtH
Swiss Ball: https://amzn.to/4gZkxAh
Skiers Hip Mobility Workout | Follow Along - Tom Gellie - Big Picture Skiing
Day-of-skiing or for during your preparatory workouts. Grab some floor space or a mat and follow along with this 21-minute video.
https://youtu.be/kuTRQZTlQoY?si=UanuZiO0IgtrZlX4
15 Minute Ski Conditioning Workout & Snowboard Workout! -
Train along with Physical Therapist and Pilates Instructor Jessica Valant. Exercises included here are: Squats w/ Weight, Wall Squat Hold w/ Ball Squeeze, Squat Jumps, Quadruped Glute Raises w/ Weight, Quadruped Thoracic Rotation w/ Weight, Planks w/ Optional Upper Extremity Taps, Mountain Climbers, Child Pose, V-Sit Thoracic Rotation, Bridge w/ Ball, Full Body Stretch.
https://youtu.be/tFoLsTrs4do?si=NODj-7-ECAoY4ZEU
Yoga Block: https://amzn.to/4h72PtY
Yoga For Skiers | 20 Minute Pre-Ski Carving Mobility -
This is a follow-along yoga practice with Fitness and Movement Coach Charlotte Holmes. Along with your yoga mat, grab a block (or similar) as well.
https://youtu.be/c2u-2X2l6n8?si=do6NeEzwwuyiIEKO
Yoga Mat - Gaiam - (Premium 6mm): https://amzn.to/3DM0lTx
Yoga Mat - Gaiam (Thick): https://amzn.to/4a6IjHG
30 Minute Snowboard Workout | Designed By A Doctor of Physical Therapy - Mobility Duo
“Have a better time on the mountain,” and train with DPT and Snowboard Instructor Mark, with this 24-minute workout . Start with a Dynamic Warm Up, then Soleus Half Lunge, Single Leg RDL, Off-Set Kettlebell Thruster, Bridge with Single Arm Chest Press, & Repeat!
https://youtu.be/y4s4jS35R7M?si=u-A3ngSjD0U8vSYc
Adjustable Kettlebell: https://amzn.to/4jaOkXT
Kettlebell Set: https://amzn.to/4jcCNYq
Single Kettlebell: https://amzn.to/40nXHMG
Back Saver/Body Mechanic Conscious Product Considerations:
Helmet: https://amzn.to/4h1zzoz This should really be a no-brainer.
Helmet with Built-in Goggles: https://amzn.to/3PqKPyY
Hot Hands: https://amzn.to/40a01p8
Kids Ski Trainer Harness: https://amzn.to/3Pry1s6 Skiing with kids? Save your back and take care of your own body mechanics using a kids ski trainer harness. This product has 1 handle on the upper back and optional leashes to be able to ski further behind your child. I’ve listed similar options below.
Photo Credit: Orthopedic’s Garden; Boyne Mountain
Kids Ski Training Harness w/ Additional Seat Harness: https://amzn.to/3WbyzGp
Kids Ski Training Harness w/ Optional Colors: https://amzn.to/4j4Yc5s
Protective Padded Shorts: https://amzn.to/4036wKx
Ski Boot Frame: https://amzn.to/3W8LpFu Because walking in ski boots is the WORST thing about skiing. So…you don’t. You wear snowboard boots!! The best of both worlds! Spoken from a snowboarder turned skier. :-)
Ski Boot Horn: https://amzn.to/404s21w Great for adults and parents that suit up their kids!
Ski Strap/Pole Carrier: https://amzn.to/4gW1F4M
Head over to the AFFILIATE PRODUCTS page for other products that you might, but hopefully won’t, need including cold/heat therapy, pain relieving products, bracing options, and more!
Photo Credit: Orthopedic’s Garden; Whistler Blackcomb