Veggie Blog

Skiing asks a lot from your legs, and most of the work is done by the thighs, hips and the muscles around the knees. People who ski only a few times a year often start the season without the strength to match. The old version of this post claimed that yoga makes people ski “infinitely better.” That is an overstatement, but a short routine of leg-strengthening poses before the season is sensible, and this article explains one of them step by step.

How common are ski injuries?

According to the American Academy of Orthopaedic Surgeons, the U.S. Consumer Product Safety Commission recorded more than 76,000 snow skiing injuries treated in hospitals, doctors’ offices and emergency rooms in 2018, plus 53,000 for snowboarding. Knee injuries are very common, particularly injuries of the anterior cruciate ligament (ACL). Because skiers often put out an arm to break a fall, shoulder injuries are also common, and falling on an outstretched hand while holding a pole can cause “skier’s thumb.” You can read more in the AAOS guide to skiing injury prevention.

When do most injuries happen?

The AAOS says many ski injuries happen at the end of the day, when people try to get in one last run. It says the majority can be prevented if you are in good physical condition and stop when you are tired or in pain. Do not attempt the hardest run of the day after a full day on the slopes. The same guide says cold muscles are more prone to injury, so warm up for three to five minutes with jumping jacks, running or walking in place, and take a couple of slow runs before you go faster. Our post on preventing sports injuries has more habits that help in any sport.

How do you do the chair pose?

Yoga’s chair pose works the thighs in much the same way as a skiing stance. The classic version below is a standard exercise and not a program that has been tested on skiers. Stand with your feet parallel, about hip width apart, and raise your arms in front of you to shoulder height. Bend your knees and sit back as if lowering yourself into a chair, with your weight toward your heels and your spine long. Keep your knees above your ankles and your abdomen firm, and breathe normally. Hold for about 20 seconds, then stand up slowly.

What are the two harder variations?

For the second version, rise onto the balls of your feet, press down through your big toes to keep the ankles straight, and bend your knees again until the thighs are level with the floor. Hold for 20 seconds. This one is harder. For the third, return the heels to the floor, lower your hips toward your heels, press the knees together and hold for 20 seconds, then rise slowly. Do each sequence twice. Stop if you feel pain in your knees, and skip the deeper versions if you have a knee injury. Check with your doctor before starting if you have joint problems.

What else should you do before you ski?

Build general fitness in the weeks before the trip with walking, cycling or the routines in lifetime fitness and sports fitness habits. Take a lesson if you are new, because learning how to fall correctly can reduce your risk of injury, and the AAOS says even experienced skiers can improve with a lesson. Wear a ski helmet, make sure your boots and bindings are checked by a ski shop, and drink water before, during and after skiing, since even mild dehydration can affect your endurance.

Book: Pilates for Skiers by Bridget Ericsson
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