Physiotherapist / Masseur-Kinésithérapeute

Handy tips, before you come on a skiing holiday;

Tip 1 - try to find the time to prepare your body a little, I know its difficult trying to finish your work before you go, but some simple stretches, such as Achillies Tendon stretches or swimming to loosen your body may help to avoid pain and injury.

The best way to stretch the calf and achilles are; 

-  place your feet parallel in a stride position, do the classic stretch, everone knows; leaning forward with a wall if you prefer and thus stretching your large calf muscle, (gastrocnemius),  ensure your feet stay straight and parallel, the body likes to cheat on this stretch, hold for 8 sec holds and repeat regularly.

Tip 2 - there is another little guy there too, the Soleus muscle, its located on the lower section of the calf and attaches under the gastroc, into the achillies tendon also, everyone forgets this one and its often the one most injured here in falls or sore due the flexed position in your ski boots.

Tip 3-to stretch this one, keep the same position as above and just bend both knees about 30 degrees flexion and hold 8 secs, repeat several times both exercises, both legs regularly before you come.

These stretches can reduce the effect of the position within your ski boot for the week.

Another area to pay attention to is the outside of your calf, the Peroneus Longus muscle, which windes around under your foot is on stretch when you are in ski boots, (its to do with the “cant” of the boot, think that’s how its spelt, and lets you get more of an edge on your ski when you make those carved turnes!).  It is a position not normal for your leg and not really mimicked in any other sport, therefore often quite sore after a few days skiing. 

Tip 4-by simply letting your ankle drop onto the outside of your foot when at work or sitting quietly you can stretch this a little in preparation, hold 8 secs and repeat frequently.   Of course another way to avoid some of the pain of skiing or  snowboarding is to make sure you hire or buy equipment, from a reliable, experienced ski shop.

Tip 5- if you are driving all the way here or even just sitting on planes and buses, remember this can play havok with old back injuries, many of my clients are in pain when they get here, before hitting the pistes, from long transfers, try to keep things moving and be aware of old weak  areas of your body.

Tip 6- if you find yourself stiffened up and not sure what to do for the best, phone me on; 06 73 03 73 53, I can give advice and come to treat and check things out or you can book a sports massage to enable your legs to recover for another days skiing or boarding.

Tip 7- thinking of those of you who are boarders, protect yourself, back protection and knee and wrist pads are essential especially if the pistes is harder and of course a helmet, I wear one now, (as do all the cool guys), I rekoned it was one thing to break an arm, bad enough, but breaking a skull… a bit more serious.

Tip 8 – New snow in Les Gets, however, some rain before that, take care in the heavier snow, especially your knees, the heavier snow can catch the bottom or your leg, as you continue to move forward I see alot of cruciate injuries or medial ligament injuries with this kind of snow.

Tip 9 – if you find yourself in an misty area difficult to see, be extra careful if you have a disc problem or chronic back problem, you don’ see the slight dips or drops in the piste which can result in a compression force transmited through your lower back, as you are not prepared to take the shock.

Tip 10 – Just had a day of skiing, new powder snow, however, it does change quickly into that chopped up thick stuff, just enough to grip your lower leg.  As my legs were burning from the last run it ocurred to me to say ; if possible before a skiing/boarding holiday try to build up your quadriceps muscles, the best way is with “closed chain” exercises  i.e. where your foot is on the floor and you are usually using your own body weight  as the weight, the advantage of this is you gain proprioception and balance at the same time, essential for skiing and boarding.