September is here and all of us avid skiers and riders are starting to chomp at the bit. But, if you haven’t been keeping your body in good bikini form this summer, now is the time to start whipping it into shape for the slopes. First, work on your leg strength by doing squats, lunges, box step-ups and/or box jumps. You can also do some stair climbing and we recommend taking two at a time (easier on the knee joints and harder on the muscles).

Core strength is also important due to the fact that those trunk muscles (gluts, abs, and muscles along the spine) are the “foundation” from which our extremities move. A strong core equals a strong foundation. My favorite core exercises are: the plank, the bridge, and side planking. These are high endurance-type muscles so instead of repetitions, go for length of time you can hold good form. Both skiing and riding require high levels of cardiovascular endurance so jogging, biking, swimming, or rowing can help build that endurance. If you’ve ever been caught on the flats and had to “pole it,” you know that tricep strength is a bonus. Push-ups, dips, and/or tricep pull-downs will help prepare you for those flat spots. Another area to work on is your balance. Start by testing your own balance on a hard, flat surface and see if you can single-leg balance for at least 60 seconds. If you can, challenge yourself by single-leg balancing on an unstable surface. Another way to challenge your balance or proprioceptive system is by single-leg balancing with your eyes closed. All this preparation will guarantee a more enjoyable ski/snowboarding season and reduce your risk of injury.

See you on the slopes!

The Stone Clinic Team