Chiropractic Sport Institute

Chiropractic Sports Institute was started with the sole vision of providing the best and most advanced chiropractic treatment to the greater Conejo Valley area.

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You are here: Home / Archives for snow skiing

The snow continues to fall, is your body ready for the last minute trip?

March 28, 2011 by Terry Weyman

Dr.Terry Weyman

With all of the storms that keep pounding California, ski resorts are bousting record snow falls. Mammoth received over 185” in 20 days and snow summit has a base of several feet which is the most they have had in years. With all of this “white gold” most athletes can’t wait to head to the hills. However, as with any sport, preparation is the key to success. Without it, you will increase the risk of injury as well as limit your time on the snow. Most of us know how important it is to have a regular exercise routine for basic health, yet that task becomes more difficult as we get older and busier in our daily lives.

As the price of lift tickets and accommodations increase, you will want to prepare for your ski trips to insure that your investment pays off. You will need cardiovascular endurance as well as full body strength. Most of us hit the slopes and plan on skiing all day, even if it’s been months or years since we last skiied. By afternoon, you’re so tired you lose focus and this is often when injuries and accidents are most likely to happen.

To prepare your heart and body for all day skiing, your cardio program should include 3-5 days each week of your favorite activity (the best for skiing include running, Stairmaster, cycling, strong hiking, rollerblading and sports specific training). Try to have a variety of workouts (listed below are examples of different workouts that you can use) lasting from 20-45 minutes. As you get closer to your trip, you can also add time to one of the workouts so that you have one long workout each week. It is best to hire a certified trainer to customize your training, however, if you are unable, the below examples area good guideline.

Workout 1: Interval training (stairstepping 4-5 sets with bursts of high intensity-recovery training), 20-30 minutes
Workout 2: Medium pace workout (average wt, 3 sets with reps of 15-20), 40 minutes
Workout 3: Short, intense workout (heavy wt, hard work, 1-3 sets wit reps of 2-6 speed and quickness training), 20 minutes
Workout 4: Medium pace workout, 45 minutes
Workout 5: Long, slow workout (endurance training), 60 minutes
Build Your Strength

What makes skiing such a great exercise is that is uses all of your muscle groups. However, some muscles are used more than others and those are the ones you want to concentrate on when it comes to your strength workouts. Skiing involves:

1. Quadriceps: The quads are possible the most used muscles in skiing. These muscles hold you in position as you ski, and they also provide protection for your knees. Great exercises for the quads include squats, leg presses and lunges.
2. Hamstrings & Glutes: When skiing downhill, you typically hold your body in a flexed position–meaning you’re leaning forward from the hips. This requires great strength from your hamstrings and glutes as they help stabilize your body. Work your hams and glutes with deadlifts, leg curls and lunges.
3. Inner/Outer Thighs: Your inner thighs work very hard to keep your skis together. Your outer thighs keep your body stable and help you steer. Work these muscles with side lunges, inner thigh squeezes and leg lifts.
4. Calves: Because your knees are bent as you ski, your calves (specifically the soleus) help you stay upright so you don’t fall over (your ski boots help too). You can work this muscle by doing seated calf raises.
5. Abs, back and CORE: Because you’re in a flexed position, bent over, your back has to work to hold your body in that position. Your abs help in that endeavor while also protecting your spine. Your lats get involved as you ski on a flat surface or uphill, using your poles for leverage. Work these muscles with exercises like bicycles, woodchops, back extensions, lat pulldowns and dumbbell rows.
6. Arms: Along with your back, arms help push off with your poles while stabilizing your shoulder joints. Be sure to work your biceps (barbell or dumbbell curls) and triceps (try dips or dumbbell extensions).

Injuries to your back and knees can be minimized by engaging in an active exercise program that is specific to snow skiing. Take care of your body and it will take care of you while you are enjoying the great outdoors. You are tuning up your muscles, don’t forget to tune up your structure. WHENEVER, you start or change your workout routine, see your Sports Chiropractor first to align the structure so your muscles will have the RIGHT pattern to follow!

Dr. Terry Weyman is the owner of Chiropractic Sports Institute. There are two offices to better serve you. One in Westlake Village, Ca and the other in Moorpark, Ca. For more information on CSI go to their website at www.gotcsi.com.

Filed Under: Tidbits Blog Tagged With: mammoth, ski injuries, ski resorts, snow skiing, Snow Summit, southern california ski resorts, working out for winter

Getting ready for the slopes the right way!!!

November 18, 2010 by Terry Weyman

By: Dr. Amir Mahmud

With the upcoming snow season around the corner many of us are getting ready to hit the slopes. We are buying the newest boards, bindings and snow gear to help us perform better. But the one thing we usually don’t think about is that a healthy body can significantly contribute to enhanced performance. Here are a few tips on how to get ready for the slopes and what to do in order to prevent injuries.

• Warm up/stretch prior to hitting the slopes:

o Like any other sporting event it is a good idea to warm up and stretch to
Getting ready for the slopes the right way!!!

o Warming up and stretching increases your flexibility, which can help prevent sprains/strains and as a result improve your performance.

• Get on a strength program:

o In order to avoid low back injuries associated with twisting and jumping it is essential to have a strong core for stability.

o Strengthening the knee is also crucial for winter sports. Your knee acts as a hinge in between your hips and ankle. With the ankles strapped into your boots a lot of the pressure is going to be put on the knees. As a result knee injuries are very common in snowboarding and skiing.. In order to prevent knee injuries you want to strengthen your quads, calf’s and hamstrings. Simple exercises such as calf raises, wall squats, lunges and hamstring curls work great for knee stability.

• Wear a helmet:

o This is going to be very crucial when it comes to injury prevention. No matter if you are playing a contact sport like football or a non contact sport such as snowboarding or skiing wearing a helmet can prevent catastrophic brain injuries and save lives.

• Get adjusted:

o You might ask why do I need to be adjusted? Adjustments help normalize the body’s biomechanics, restore abnormal function, and increase muscle strength. As a result you will have increased range of motion, which will enhance your ride.

Hope these tips have helped you. If you have any specific questions in regards to strength programs or specific injuries feel free to drop us a line and we will get back to you. Have fun out there and be safe.

Dr. Amir Mahmud is a Sports Chiropractor at CSI (Chiropractic Sports Institute) in Westlake Village. Dr. Amir has vast experience working with athletes both professional and Amateur. He is the current Team Doctor for the Newbury Park HS Lacrosse team and travels with the Mobile CSI Sports Medicine team caring for athletes across southern California. He can be reached at (805) 371-0737. www.gotcsi.com

Filed Under: Tidbits Blog Tagged With: balance training, chiropractic, slopes, snow, snow boarding, snow skiing, stretching, wintersports

Chiropractic Sports Institute

Chiropractic Sports Institute

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About Dr. Terry Weyman

Dr. Terry Weyman lives in Southern California where he has been the Clinic Director of Chiropractic Sports Institute for over 31 years....
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About Dr. Aaron Schneider

Dr. Aaron Schneider is a Southern California native and received his doctorate from Palmer College of Chiropractic in San Jose. Since graduating in 2017, ...
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