In London, we are getting ready to ski and snowboard!

When you wake up after your first day of skiing you should be well prepared for some muscle soreness! It is important to know how to deal with this, but more importantly prevent it from happening. Being fit, strong and ready for your few days at Boler or Blue Mountain will make your experience that much more enjoyable!

What muscle groups do skiers and snowboarders use?

While snowboarding and skiing are vastly different sports, they both involve the legs and core muscles.

For Snowboarders

·Abdominals/core: The frequent changing sides from heel to toe while turning, traversing and stop/starting, and even just moving forward require strong control and balance of the core muscles.

·Quadriceps: You need strong knees and thighs! You will never see a snowboarder go down the hill standing fully upright. A slight bend in the knees is important for balance and crucial to minimizing impact on the knees and of course the rest of the body.

·Calves: Snowboarders spend the majority of their day in a partially squatted position. The angle of your bindings and boots ensure that the calf muscles are always switched on and can be susceptible to cramping! So get these muscles nice and strong to prevent that burn!

For Skiers:

·Quadriceps: From the moment you put your boots, your quads are immediately engaged. Any skier will tell you that this is their sorest body part after an afternoon of skiing! With your knees constantly bent, these muscles are working hard throughout the day. Strong thighs help to minimize impact on the knee joints and aid in suspension upon landing (for those on moguls).

·Abdominals/core: particularly the deep core muscles. A strong core is essential for stability and balance when gliding down the hills. It helps with balance and control and helps the rest of your body work at its best.

·Hamstrings and Glutes: the side-to-side action of skiing, as well as the ALL DAY CROUCH require good dynamic hip stability. Unlike snowboarding your lower limbs are not connected which means great gluteal and hamstring strength is required for single leg stability when using one leg at time.

Slopes Strength Preparation:

Once you have your ski schedule planned, the team at Physiohaus suggests at least 4-6 weeks of strength, balance and endurance training incorporated into your program that works the right muscle groups. By targeting specific muscle groups you will be able to tolerate new load through your muscles and joints and enjoy longer runs. Integrating proprioception exercises like multi-directional one leg hops on a Bosu or trampoline into your pre-snow adventure routine may reduce the risk of injury as it prepares your body to activate stabilizing muscles around the joints.

Here are some exercises you could incorporate into your routine. As always, check in with a professional to determine if these are right for you!

Legs and Glutes:

·Static lunges

·Jump squats

·Single leg squats

·Band work: lateral, forward, backward

·Calf raises