Are you ready for winter?

Opening day at Whitewater Ski Resort is December 6, 2019! Right now is the perfect time to start a pre-season program to help you get the most enjoyment out of winter all season long! 

To be ready for the slopes be sure to include a check in with your strength, endurance, flexibility and equipment. By doing just 10 - 20 minutes of exercise four days a week you can help reduce quad burn and decrease your risk of injury.

Start with a small warm up of 5 - 10 minutes by marching on the spot, walking up and down your stairs or riding a bike. Then add in some leg exercises that mimic your style of riding. You can build strength and endurance in your legs, core and back by completing lunges, squats, tuck holds, wall sit holds, plank holds or jumps. Start with 10-15 repetitions of each and complete 1 - 3 sets. 

Whether you ski or board, make sure that you focus on proper alignment – keep your knees tracking over your toes, your core muscles engaged and your hips level. Exercises should be challenging but pain-free.

Stretching can be done after your strength or at a separate time in your day. Gently stretching your back, the muscles on the front of your thighs, back of your legs and in your calf are important for decreasing muscle tension. You'll need to have a good range of motion available from your body while shredding laps.  

Don't forget to check over your equipment before you show up at the hill:

• Do your buckles/laces work?
• Are your skis tuned properly?
• Are your bindings adjusted for your boots and set to the correct tension?

Having the ability to release properly when needed is vital to help reduce injury. 

Grab some friends and have fun getting ready for the ski season together! 

Article written by Lori Anne Donald - Local Sports Medicine Physiotherapist, Whitewater Athlete and Member of the Canadian National Ski Mountaineering Team.

Follow Lori Anne on Instagram @lorianne.donald or find out more about her on her website