Pré-Ski Preparation Information

Ski Preparation

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.

https://youtu.be/IXApQEqmNWE

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! -

Jessica Valant

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 -

Carv - Digital Ski Coach

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

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.

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

Knee Pain

Unless it’s a blatant knee injury that shows up on the highlight reel that makes you squeamish to watch and there’s no way you don’t have soft tissue damage, this could be a few different things depending on what part of the knee hurts — medial/lateral/inferior, or something else?

Information

Knee Anatomy Video | Medical Video Library:

https://www.ypo.education/orthopaedics/knee/knee-anatomy-t194/video/

Common Knee Injuries:

https://orthoinfo.aaos.org/en/diseases--conditions/common-knee-injuries/

Knee Pain Types Explained:

https://www.youtube.com/watch?v=UIs8mEw9WXc

Knee Pain Location Chart | The Chelsea Knee Clinic:

This is a .com website. It does have a nice, easy to follow list with descriptions of knee pain based on location..

https://www.thechelseakneeclinic.com/blog/knee-pain-location-chart/

Effects of McConnell and Kinesio Tapings on Pain and Gait Parameters during Stair Ambulation in Patients with Patellofemoral Pain Syndrome

There’s a taping technique for that: the McConnell taping technique for medial glide of the patella. The types of tape needed for this technique are called Cover Roll and Leukotape.

There’s research that says that it is beneficial, here:

https://pubmed.ncbi.nlm.nih.gov/36143896/

Resources

Knee Pain Exercises - Physical Therapy For Knee Pain

Quad sets, Short Arc Quad, Straight Leg Raises, Clams

https://youtu.be/o5b0gS7wI1k

Knee Pain Relief Exercises - NO Squats, NO Lunges! | Tone and Tighten

Check out these 10 exercises clearly demonstrated to improve quad and leg/hip strength including: Short Arc Quads, Long Arc Quads, Straight Leg Raises, Hamstring Curl with Swiss Ball, Sidelying Hip Abduction, Single Leg Bridges, Heels Raises, Hip Hike, Band Walks, Single Leg Deadlifts.

https://youtu.be/G3UNtbY1go4?si=juvaehHCQDa0R_In

McConnell Taping for PFPS / Patellofemoral Pain Syndrome:

Here’s a video of the taping technique. (It also includes an additional infra patellar fat pad taping technique.)

https://youtu.be/WfjAZkH1NDY

MCCONNELL KNEE TAPING (OFFICIAL) (McConnell Physiotherapy Group)

Here’s a McConnell Taping video straight from the source: Jenny McConnell

https://youtu.be/WbHXYnwUwws