Skiing Preparation
The most common injury associated with skiing, whether it be downhill or cross country is knee pain and of course fear of the dreaded ACL tear. Research has indicated that hip and core conditioning are essential components to keeping your knees healthy and strong. To prepare for this year’s ski season and maintain conditioning throughout ski season, follow the helpful tips and exercises below to optimize your core, hip and leg strength and flexibility.
Acute knee pain – Knee pain is often related to weakness or stiffness in the adjacent joints, the hip and the ankle. Your exercise program should incorporate exercises that target movement at these joints with strengthening the muscles crossing the knee.
It is important with all exercises involving the knee that alignment of the lower extremity is maintained. The foot should be evenly weighted at both the inside and outside edge, heel and ball of the foot. The knee will stay over the second toe and under the sit-bones and the pelvis should be controlled with your core for each of these exercises.
Special thanks to Runity (Create link) for providing pictures of these exercises.
Acute knee pain – Knee pain is often related to weakness or stiffness in the adjacent joints, the hip and the ankle. Your exercise program should incorporate exercises that target movement at these joints with strengthening the muscles crossing the knee.
It is important with all exercises involving the knee that alignment of the lower extremity is maintained. The foot should be evenly weighted at both the inside and outside edge, heel and ball of the foot. The knee will stay over the second toe and under the sit-bones and the pelvis should be controlled with your core for each of these exercises.
Special thanks to Runity (Create link) for providing pictures of these exercises.
Ski-Conditioning Exercises
FLAT BACK BRIDGE – This exercise will activate the gluteals, quads, hamstrings and core. Be sure to pay special attention to engaging your core and using the large gluteal muscle to help with the lift. It is also important to keep the feet and knees in line with your sit-bones and do not allow the knees to fall out to the side. I often have a patient hold a ball between their knees to make sure they maintain alignment.
START: Lying supine, knees bent with feet flat.
MOVEMENT: Lift the pelvis and body into a diagonal line without articulating. Hinge at the hip joints.
FOR AN ADDED CHALLENGE TRY SINGLE LEG BRIDGING
SINGLE LEG BRIDGING - Excellent for working the core, quad, gluteals and hamstrings. Be sure to pay special attention to engaging your core and using the large gluteal muscle to help with the lift.
START: Supine, one foot on floor, other leg pulled to chest.
MOVEMENT: Actively pull the thigh to the chest and lift pelvis into a bridge. Lower down and change legs.
KNEELING EXTENSION STRETCH – This is an excellent stretch to target tight hip flexors and quadriceps that can contribute to knee pain. You also get a nice stretch for the foot/ankle and spine at the same time. The goal should be to feel the stretch in the front of the thighs as you press your hips forward. If it is too hard to hold onto your heels, you can also place a stool behind you and rest your hands on the stool rather than your heels.
START: Kneeling, toes turned under, hands on heels.
MOVEMENT: Press the hands into the heels and lift the hips. Press the hips forward and extend the torso. Avoid letting the head drop back. Sit down.
HIGH LEVEL EXERCISES
SINGLE LEG KNEE BEND WITH REACH (aka DISCOBOLUS) – This exercise targets stability on one leg as the knee bends into a single leg squat position. It is essential that the alignment of the standing leg is such that the knee stays pointed straight ahead over the second toe and that there is no leaning of the trunk to the side. As you gain control with the movement in slow motion, you can increase the speed to add a challenge.
START: Standing on one leg.
MOVEMENT: Begin to bend the standing leg and hip, Body moving toward the thigh. Reach the opposite arm for the floor near the foot and the same arm back. Free leg moves backward. Return to start position.
PLANK TO LUNGE – This exercise requires both strength and flexibility. You will need to pay special attention to keeping your back and pelvis steady as you move. You can either pause to hold a stretch in the plank-lunge position or quickly move each leg alternating for a strength challenge.
START: Plank positon, body lengthened.
MOVEMENT: Staying in plank, briskly move one foot up to the hand and return. Keep hips and body level.
KNEE TO CHEST INTO AIRPLANE – Another excellent exercise to challenge balance and stability of the leg. It is essential that the alignment of the standing leg is such that the knee stays pointed straight ahead over the second toe and that there is no leaning of the trunk to the side. As you gain control with the movement in slow motion, you can increase the speed to add a challenge.
START: Standing
MOVEMENT: Pull one knee into the chest with the hands. Extend the leg to the back as the torso tips forward, arms outstretched forward. Bend the standing leg and keep hips/torso squared off to the floor.
OTHER HELPFUL EXERCISES – SQUATS, LUNGES, BOX JUMPS. But again, it is important with all exercises involving the knee that alignment of the lower extremity is maintained. The foot should be evenly weighted at both the inside and outside edge, heel and ball of the foot. The knee will stay over the second toe and under the sit-bones and the pelvis should be controlled with your core for each of these exercises. If your exercise includes jumping, the alignment should be maintain with both take-off and landing the jump.
START: Lying supine, knees bent with feet flat.
MOVEMENT: Lift the pelvis and body into a diagonal line without articulating. Hinge at the hip joints.
FOR AN ADDED CHALLENGE TRY SINGLE LEG BRIDGING
SINGLE LEG BRIDGING - Excellent for working the core, quad, gluteals and hamstrings. Be sure to pay special attention to engaging your core and using the large gluteal muscle to help with the lift.
START: Supine, one foot on floor, other leg pulled to chest.
MOVEMENT: Actively pull the thigh to the chest and lift pelvis into a bridge. Lower down and change legs.
KNEELING EXTENSION STRETCH – This is an excellent stretch to target tight hip flexors and quadriceps that can contribute to knee pain. You also get a nice stretch for the foot/ankle and spine at the same time. The goal should be to feel the stretch in the front of the thighs as you press your hips forward. If it is too hard to hold onto your heels, you can also place a stool behind you and rest your hands on the stool rather than your heels.
START: Kneeling, toes turned under, hands on heels.
MOVEMENT: Press the hands into the heels and lift the hips. Press the hips forward and extend the torso. Avoid letting the head drop back. Sit down.
HIGH LEVEL EXERCISES
SINGLE LEG KNEE BEND WITH REACH (aka DISCOBOLUS) – This exercise targets stability on one leg as the knee bends into a single leg squat position. It is essential that the alignment of the standing leg is such that the knee stays pointed straight ahead over the second toe and that there is no leaning of the trunk to the side. As you gain control with the movement in slow motion, you can increase the speed to add a challenge.
START: Standing on one leg.
MOVEMENT: Begin to bend the standing leg and hip, Body moving toward the thigh. Reach the opposite arm for the floor near the foot and the same arm back. Free leg moves backward. Return to start position.
PLANK TO LUNGE – This exercise requires both strength and flexibility. You will need to pay special attention to keeping your back and pelvis steady as you move. You can either pause to hold a stretch in the plank-lunge position or quickly move each leg alternating for a strength challenge.
START: Plank positon, body lengthened.
MOVEMENT: Staying in plank, briskly move one foot up to the hand and return. Keep hips and body level.
KNEE TO CHEST INTO AIRPLANE – Another excellent exercise to challenge balance and stability of the leg. It is essential that the alignment of the standing leg is such that the knee stays pointed straight ahead over the second toe and that there is no leaning of the trunk to the side. As you gain control with the movement in slow motion, you can increase the speed to add a challenge.
START: Standing
MOVEMENT: Pull one knee into the chest with the hands. Extend the leg to the back as the torso tips forward, arms outstretched forward. Bend the standing leg and keep hips/torso squared off to the floor.
OTHER HELPFUL EXERCISES – SQUATS, LUNGES, BOX JUMPS. But again, it is important with all exercises involving the knee that alignment of the lower extremity is maintained. The foot should be evenly weighted at both the inside and outside edge, heel and ball of the foot. The knee will stay over the second toe and under the sit-bones and the pelvis should be controlled with your core for each of these exercises. If your exercise includes jumping, the alignment should be maintain with both take-off and landing the jump.