thank you so much for this advice. From a physio I think people would be well advised to take them all on board. Build strength before you go will pay dividends… I will be incuding these tips for next season's guide… I'll be working on my back – which seized for the best part of three days and my stiffnes there seriously impeded further carving progress!

Anyone got their own pre and post ski fitness programme they can recommend?

I agree – trees can be pretty tough things sometimes!
Saying that I haven’t hit one yet!

I’m a physio so I’m biased toward point 3 – fitness. When I’ve been on ski trips before most of my friends have suffered from achey calf’s and quads mostly. There’s always the odd back twinge too and the best way of pre-emptying these problems is to get conditioned pre-trip…
…at least that way I can be in the bar too rather than smashing up my mates and family rubbing, stretching, mobilising and manipulating…..

I agree about the CV stuff – getting your basic lung capacity up – esp in the mountains where the air is “thinner” (less O2 = harder to breathe/tire faster). Low impact such as cycling/walking/swimming should be more than adequate (the latter is preferable as the water pressure “trains” your lungs more).

Other points to consider:

STRENGTH:
I run classes for patients and these involve loads of leg conditioning. I loved doing these before ski trips (as did my patients) because it really improves your stamina – the last 16km run to town is a walk in the park. There’s loads of exercises you could do but the core ones should involve squats, lunges and calf raises. You don’t have to use any weights cuz your body weight is enough – just make sure that your technique is good and that you’re not pushing into “bad” pain (muscle pain and stiffness should be expected – especially for the first week! – rather at home pre trip than on it and stopping you from getting those extra runs in).

BACK
Back mobility is a must too – to make sure that your muscles don’t spasm too much. I’m sure you could google some simple exercise that would involve “lumbar flexion, extension and rotation” – again keep it pain free and seek medical/physio advice if symptoms occur.

CORE
google it, grab a gym ball, sit on it when you’re watching TV and do exercises in the ads – simple!

STRETCH
well important! especially targeting an old injury. Before, During, After. Hold for 30 secs + (2 secs does bugger all). How many of you have had sore calf’s for the first few days??? (top tip – the calf has 2 muscles – “soleus” and “gastrocnemius”….google and stretch both of them!).

HEAT
If you’re responding well to stretching – you’ll love heat. hot water bottle, wheat bag, shower head, bath, sauna…………….get it on and keep it on – watch out for burns!!

Hope that helps. The great thing about it is that you can do all these at home or at work (if you don’t mind looking like a bit of a plonker- mind you better to look like a doosch beforehand rather than coming back with an injury – or even worse – picking it up on your first day!).

Damian

Yes I see the crazy stuff you guys do — and peer pressure to follow as fast, in my experience of mountain biking, is significant as well.

His girlfriend cracked a wrist bone about a month ago from a fall. I don't think there was much that could have been done, possibly some education about the proper way to fall.

I am hoping that you could comment further. You comment that the risk of injury is 1 per 1000 skier days. Are you aware of any sources that would support that statistic? Where might I find corroboration for your statement?

Many thanks.

Having just got down from the mountain and finished my report, I so agree with your thing about bad mood. Recently i met a guy in a chair lift, we then had an great lunch , a couple of nights out and several mornings skiing together. Such good times are had in the mountain… and yes i agree the sound of nothing in the mountains is a unqiue senasation that i love as well. Do come to Europe to ski, but I really want ot ski the champagne powder of the US and Canada one day soon.

thank you for your comment. In fact i ommitted your point about children. Here its about training and guidance…. over confidence in children is something that many parents have to deal with.