Look after your Body and it will look after you
There are specialised ways of training to enhance your performance and optimise your sporting ability. Ensuring that you are 'mountain fit' is the best way to help prevent injuries from occurring.
Lots of people try to get fit before they hit the slopes however sometimes pumping iron in the gym is not enough. Mimicking sporting movements with weights or machines in the gym can sometimes have a negative skill transfer and decrease your performance. Our approach involves correcting the body to where it is meant to be mentally and physically so it will perform at its natural best. This involves:
- Ongoing correction of muscular imbalances caused by your sport
- General functional strength training to make you stronger & faster
- Balance & flexibility training (where necessary)
Biomechanical Assessments for Ski and Boarding
We recommend having a biomechanical assessment to identify areas of weakness and restrictions within the body.
During a biomechanical assessment our physiotherapist will take a detailed history of your past and present sporting activities, level of skiing/boarding whether it be on or off piste, past injuries, general health and exercise regime. He or she will then carry out a detailed assessment looking at your posture, flexibility and strength throughout different muscle groups. If any areas of weakness or restrictions are identified, addressing these can have a great effect on your skiing/boarding performance. All levels of skiers/boarders can benefit from this detailed analysis. Once the problem areas have been identified, goals can be set with you to develop a suitable exercise programme.
Who needs a Biomechanical Assessment?
- Anyone having difficulty progressing or refining ski/boarding techniques, despite good instruction and levels of fitness.
- People suffering on-going aches and pains during and after skiing, despite good strength and stamina.
What are the benefits of a Biomechanical Assessment?
- To overcome weaknesses and ski with greater efficiency
- Fewer aches and pains after a hard day on the slopes.
- To aim to ‘wake up’ muscles, so they respond more efficiently.
Our physiotherapists can work closely with your ski or boarding instructor to optimise performance, both on and off piste. This helps to ensure that a therapist's findings really do carry over to your on-piste skills too.
Fit to Ski & Board Sessions
Fit to Ski and board sessions can be arranged. Please contact for details.
The fit to ski & snowboard classes include:
- strength training
- cardiovascular fitness and stamina
- speed and agility
- core stability and pilates
- flexibility training
- balance and proprioceptive training
The classes are based on a circuit system and are designed to help maximise performance on the slopes and to help minimize the risk of injury. Classes are run by a chartered physiotherapist in order to ensure all exercises are performed safely and effectively.
Core Stability Training
As many as 4 in 5 people suffer from back problems at some point in their lives. In the sporting world our backs are at high risk due to the on-going demands required to achieve high level activities. Physiotherapists recognise the need to prevent back problems occurring and are able to treat problems that are already there, thus avoiding reoccurrence.
Core Stability training is based on a similar concept to pilates. It aims to maintain spinal alignment and stability. If you seek help for a back problem, it is possible that your therapist will initiate a core stability programme alongside other techniques, such as mobilisations, manipulation, soft tissue work and various other therapeutic methods.
What is Core Stability Training?
Your 'core' muscles are situated in and around your pelvis. They act as a corset or stable platform that supports your back and pelvis during day-to-day activities. If your 'core' muscles are not being used properly your back is at a higher risk of aggravation, injury and pain.
Core stability work, or spinal stabilisation training, aims to revive deep abdominal, back and gluteal (buttock) muscles that are known to protect the back. Your deep abdominal muscles, namely your transverus abdominus (TVA), form a corset around your tummy and back that protects your spine.
These muscles often do not work as well as they should in people with back problems. However, even the fittest and highest level sports men and women may have a weak 'core' without realising it. These people are at a high risk of suffering from back pain over time. Core stability work will teach you to strengthen these muscles and stabilize your back.
Are core stability exercises difficult?
The difficulty with core stability exercises is learning to identify which muscles need activating and then learning to switch them on correctly. Back problems seem to make the brain forget how to activate these muscles properly. Therefore, these muscles may have not worked efficiently in a long time and they may be very weak. It is essential you have the right feedback from your physiotherapist. Your physiotherapist will also ensure that you are not bracing or over-compensating with the more superficial muscles.
How do I work these muscles?
Your TVA muscle works in a similar way to your pelvic floor muscles. If you know how to contract your pelvic floor it is likely that you will also be working your deep core muscles. However, it is strongly advised that you have an assessment from an experienced physiotherapist in order to identify the exact areas that need work. From there the physiotherapist can then set the exercises at the right level for you. As the muscles get stronger the exercises can become more dynamic and involve the use of gym balls, postural and balancing activities.