Do These Before Hitting The Slopes


Ski season is upon us! Know these exercises before you hit the slopes!

With ski season comes many challenges - from a muscular-skeletal perspective and from an orthopedic health perspective. 

Dr. Bo Babenko and Staff Coach Morgan Jackson give tips to keep you orthopedically healthy and strong on the slopes, and most importantly, injury free. 

Three Orthopedic Tips

Bo has three ways to ensure your entire body is prepped for skiing - from the ground up.

1. Feet

The feet take a lot of pounding in those boots since you're leaning forward the entire time. Try kneeling down and leaning back to open up the tibialis anterior (front of the shin). Then try this same movement with your toes tucked to open up the bottom of your foot. 

2. Hips

Skiing requires a lot of internal and external rotation of the hips, so you also want to open up that area. Try the 90/90 hip stretch, with both of your legs at 90 degrees. Shift from side to side and progress to using no hands. 

3. Lower Back 

The scorpion stretch opens the hip flexors and stretches out your lower back, by getting some nice rotation of the discs. Switch back and forth to stretch out each side.

Three Strength Tips

Morgan has three exercises that will give you the strength you need in your lower body to hit the slopes.

1. Curtsy Lunge

Step your left leg behind you and to the right, bend the knee and stand back up. Switch sides. Try this for 3 sets of 8-10 reps.

2. Cossack Squat

Step out laterally, shifting your weight to one side and stand back up. Switch sides. Try this for 3 sets of 8-10 reps. 

3. Calf Raises

To strengthen the ankles and calves, step onto a box or step and hold onto something. Press up and slowly lower back down on one leg. Take 3-5 seconds on the way down. Try this for 3 sets of 12-20 reps.

Stay safe on the slopes out there! Let us know if you have any questions.

New York, NY

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