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6 Quick
Exercises for Ski Injury Prevention
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| Quadriceps
Stretch
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Hamstring
Stretch |
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| Lie on your side. Bend bottom leg,
to help you stay balanced. Hold onto the top leg at the ankle, and
pull towards buttocks, until you feel a gentle stretch. Hold for
30 seconds, and repeat 3 times, alternating legs.
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Lie on your back holding a towel looped
under foot with knee straight, as shown. Gently pull leg upwards,
until a stretch is felt in the back of your thigh. Hold the
stretch for 30 seconds, keeping the leg straight. Repeat 3 times,
alternating legs. |
| Calf
Stretch |
Squats
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| Stand facing a wall, hands on wall.
Step forward with one leg, leaning hips toward wall. Keep the back
leg straight with heel on floor. Lean forward until a gentle
stretch is felt. Hold the stretch for 30 seconds, and repeat 3
times, alternating legs.
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Stand with feet shoulder-width
apart. Bend at the hips and knees, keeping head up and back
straight. Make sure your knees do not go forward past your toes.
Perform 3 sets of 10 repetitions.
* Hold weights to make this exercise more difficult. |
| Slide board
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Leg Curls |
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Wear thick socks. Stand on slide
platform, left foot against far left side. Bend knees
slightly. Push off, propelling body to right side. When
right foot touches right edge, push back to left. Repeat.
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This machine strengthens your
hamstrings. Most gyms carry this type of equipment.
Ask your trainer or gym staff for assistance. |
| Several sporting stores and gyms carry
slide boards and other equipment specifically designed to improve your
technique and strengthen key muscle groups. |
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Do not perform any exercises if you are in
pain. Seek advice from a physician before exercising. |
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