Colorado is known for many things, including 300 days of sunshine, the Rocky Mountains, and outdoor sports, specifically skiing and snowboarding. This is the first winter in several years that Colorado ski resorts have seen above average snowfall making for some epic ski days. (And also some epic traffic jams on the I-70 corridor back to Denver.) It's important to recognize that back to back ski days and ski weekends can take a toll on your muscles and joints. It doesn't matter if you're an alpine skier, backcountry adventurer, telemark skier, or a snowboarder, taking care of your body during the winter season is essential to avoid injury and ensure you stay fit to finish out the season strong.
Recovery Keys
Nutrition: Ensure proper protein, carbohydrate, and electrolyte intake by eating nutrient dense food like vegetables, whole grains, fiber rich foods and fruits.
Get a massage: A nice and relaxing Swedish massage can help with lymph and blood flow which can reduce muscle soreness.
Theragun and foam rolling: When you don't have the time or resources to get regular massages, self-massage tools are a great alternative. My favorite is the Theragun Mini.
Sauna or hot tub: A hot shower can help you relax and get the blood flowing.
Go for a walk: Active recovery can help reduce muscle tension and soreness.
Quality sleep: Sleep is an essential component of tissue repair and growth. Plus it helps your immune system!
Exercises to Progress without Overloading
Balance exercises: Work on closing your eyes while standing on 1 leg, stand on a BOSU or dynadisc, or toss a slam ball back and forth with a partner. Balance exercises are fun and an essential part of so many sports - get creative and have fun with it!
Core: Branch out from the traditional sit-up routine and add in russian twists, planks, hollow body holds, and mountain climbers.
Avoid maximizing your weight load and work with lower weight with higher repetitions: Continue to activate and work your big mover muscle groups with exercises like squats, deadlifts and lunges, but avoid high weights to reduce tissue overload.
Swimming: A great way to continue to improve cardio with minimal load to your joints.
Pilates and Yoga: Slow down your movements and focus on activation, balance and mobility. Check out online Yoga with Adriene or Pilates with Amy DiRuzzo.
Address your "Weak Links"!
These are the most common weaknesses seen in the clinic:
Hip flexors: Do kettlebell or banded marches.
Hip internal and external rotators: Do clamshells with a deflated Pilates ball.
Hamstrings: Do single leg hamstring curls on a gym ball or single leg deadlift.
Hip Abductors: Do banded side steps or side lunges.
Don't Forget to Have FUN!
I learned to ski at age 22 and found it hard to develop the skills to keep up with lifelong skiers that will leave me behind on a powder day if I'm sluggish. Every year I work hard to get a little stronger, more confident, and increase my efficiency. I have also dialed in what I find the most fun when it comes to skiing and that usually involves friends, snacks and water, and staying in an AirBnB for the weekend to avoid I-70 traffic. Some of this year's best adventures have been at Vail, Breckenridge, and Crested Butte.
In addition to having fun, the most important thing is to listen to your body. Pay attention to how your body feels on the slopes and the days afterwards then adjust your activity and recovery routine accordingly. If you're experiencing persistent pain or discomfort that doesn't go away within a few days of rest, it may be time to make an appointment! Address functional mobility, strength, fitness, and technique to address areas of concern. Online scheduling is available for your convenience; access it here.
Dr Jessica Klain PT, DPT, COMT, CSCS, OCS, CNPT
Board Certified Orthopedic Clinical Specialist (OCS)
Certified Strength and Conditioning Specialist (CSCS)
Certified Orthopedic Manual Therapist (COMT)
Certified Nutritional Physical Therapist (CNPT)
Certified Vestibular Specialist
Certified Concussion Specialist
Trigger Point Dry Needling Certified, Level 1&2
Certified Yoga Teacher
University of Florida, Doctorate in Physical Therapy (2009)
The Ohio State University, Bachelor of Science in Biology (2006)
Call/text: 720-295-0060