The mountains are now covered with a layer of snow which means ski and snowboard season is almost upon us. In order to ensure a full season of play on top of the mountains injury free, it is important to start getting your body ready before heading up on the lift.

Here is a checklist to help get you started:

1. Ensure your equipment is well maintained and fitted to you: skis and boards have been stored away all summer. Make sure you take them to your local ski/snowboard shop to have them tuned up before heading to the mountain. Boot fit is key to proper body mechanics - make sure the footbeds in your boots are providing you with the correct support. A physiotherapist or orthotist would be able to assess your body mechanics and make proper recommendations.

2. Stretch: Summer sports have dominated our lives for the past six months. It is important to look at the sports you have been participating in and stretch the muscles you have been using during those sports as they are probably short and tight. Cyclists and runners will have short gluts, ITBands, quads, hamstrings, hip flexors, calves and pecs. Tennis players will have shortened gluts, piriformis, ITBands, pecs, and neck muscles. It is important to start a new sport season with the right length of muscles throughout your body. This will make these muscles work more efficiently and avoid strain.

3. Strengthen: Muscles will only function the way we train them. Therefore, it is important to do sport specific strengthening before the upcoming season. The first essential element for skiing and snowboarding is a solid core. Talk with your physiotherapist to have your core strength assessed and a specific program set up for you to begin now. Skiers and snowboarders demand a lot of power output from their lower body for relatively small periods of time. Therefore, strength training should be taking the lower extremity muscles to fatigue, working up to 2-5 minute sets. Squats, lunges, leg press, leg extensions, hamstring curls, balance training, calf raises, and quick changes in direction should all be incorporated in to a pre-season program. The speed, reps, and sets should be altered according to the type of skiing/riding that you do, how aggressive you are, and the type of terrain you intend to tackle. A physiotherapist is qualified to set up a specific program for your body.

4. Make sure you have eliminated mechanical faults prior to starting the season: We often have mechanical faults in our body caused by repetitive tasks that we do on a daily basis. This puts our body at an extreme disadvantage when taking on high level activities like skiing and snowboarding. Make sure you have a physiotherapist assess and treat you prior to the start of the season to have these faults corrected. Starting off with a balanced body will ensure better efficiency on the hill.

The anticipated opening of the mountains is almost here!!! Spend some time working on your body to ensure a full season up on the mountain.

_{Jen Gulley BSc.PT, RCAMT}

_{Registered Physiotherapist}

_{Easthill Physiotherapy and Acupuncture}