SKIING & SNOWBOARDING INJURY PREVENTION
3. Start your season off slow. Whether you’re a dedicated athlete or just starting out a new winter sport, it is always a good idea to start the season off slow and begin on a gentler terrain than is necessary. This means even if you’re a pro-athlete, you should start off a slope smaller than you think you need and work your way up. This will help warm up the muscles you will need to use for the entire ski/snowboard season and get you used to the sport again. It can also help avoid unnecessary muscle strains or other painful injuries. 4. If you’re feeling tired, take a break. Feeling tired or achy? Listen to your body’s messages and take a break once you begin to feel fatigued – fighting through it can lead to unwanted injuries down the road. A lack of muscle strength and physical conditioning may be a factor limiting your endurance and performance on the slopes. Muscle fatigue in the thigh muscles (quadriceps) and buttocks muscles (gluteal) are common signs that it’s time to call it a day. If your leg and hip muscles become overly tired, it can also lead to some common skiing and snowboarding injuries.
If you are looking to increase your endurance and improve your skiing or snowboarding performance, contact Manual Edge Physiotherapy to get started on an athletic performance plan. SUSTAINED AN INJURY? SCHEDULE AN APPOINTMENT! If you’ve sustained an injury from skiing or snowboarding, rest assured that this setback doesn’t have to keep you off the slopes for long. Our skilled team of physical therapists at Manual Edge Physiotherapy can assess your injury and create a customized treatment plan that will have you back up on your feet and performing at your best in no time at all!
CALL US TODAY AT 719-694-8342 TO SCHEDULE YOUR APPOINTMENT!
EXERCISE ESSENTIAL
Healthy Recipe:
BALSAMIC BERRY SALAD
Helps Strengthen Glutes & Core
www.simpleset.net
INGREDIENTS: • ¼ c balsamic vinegar • 2 tbsp plain fat-free Greek yogurt • 1 tbsp strawberry preserves • 1 ½ tsp olive oil • 1 tsp Dijon-style mustard • 1 clove garlic, minced • ¼ tsp kosher salt
• ⅛ tsp black pepper • 3 c fresh baby spinach • 3 c torn romaine lettuce • 1 small Gala apple, thinly sliced • ½ c crumbled goat cheese • ½ c pomegranate seeds • ¼ c chopped walnuts
BRIDGING While lying on your back, raise your buttocks off the floor or bed. Hold for 10 seconds and repeat 8 times.
DIRECTIONS: For vinaigrette, in a small bowl whisk together vinegar, yogurt, preserves, oil, mustard, garlic, salt and pepper. In an extra-large serving bowl, combine spinach, romaine, apple, cheese, pomegranate seeds and walnuts. Drizzle with half of the vinaigrette; toss to coat. Pass the remaining vinaigrette. http://www.eatingwell.com/recipe/260360/balsamic-berry-vinaigrette-winter-salad/
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