Train Smarter for Winter Sports: Injury Prevention and Peak Performance Tips
Colder days have you swapping your golf clubs and tennis racquets for boots and visions of the cool brisk wind on your face as you carve though a pristine winter wonderland?
Thinking perhaps it could be time to tweak what you are doing in the gym to get you ready for a reunion with friends and family that involves some time on the slopes?
You think correctly, my friend!
It is time to shake up how we work out to get us ready for the pre-apres action!
We know we want to build strength, train for power and control to move well, have fun on vacation with friends and family, and not have that time include time in urgent care. And we don’t have all day to spend in the gym.
So what exactly should we be doing? What is most effective?
You are in luck! With three boys who cannot WAIT to get out on the slopes this winter I thought it was the perfect time to investigate what we can be doing NOW to stay healthy and have a blast out there this winter!
Unfortunately, the knee is the most likely part of the body injured in downhill sports, with the wrist and the head coming in a distant second and third according to researchers at Montana’s Big Sky Medical Clinic.
The dreaded ACL tear is a common knee, and season ending injury associated with downhill winter sports. In general women are 3x more likely to tear their ACL than men (1). Other than being female, low core strength, stiff landings, and poor joint mechanics, a tendency for the knee to translate inward, or valgus, are also associated with increased risk of ACL injury (1, 5).
We know strength training reduces ALL injury risk.
Strength training can reduce overall sports injuries by an average of 66% according to a meta-analysis by Laurersen et al (4).
Looking at reducing ACL injury risk specifically, training for neuromuscular control can reduce injury risk by 50% in female athletes (3). Not only does strength training reduce injury risk, but it is of critical importance if we want to function well as we age.
To reduce injury risk and enhance performance our training must be as dynamic and multidimensional as our sport.
According to a comprehensive review of the research, the most effective protocols for injury risk reduction in downhill sports include a combination of exercises that target lower body strength and landing stabilization (3). Some example exercises include nordic hamstrings, lunges, calf raises and landing stabilization exercises such as jump and hold, drop and land.
Think: Strength, Power, Control, Mobility and Endurance.
Key components of a multidimensional program to optimize performance and minimize injury risk include:
Strength - Multi joint lower body strengthening using low reps and high resistance to build strength and control.
Power - Plymoetrics with emphasis on soft landings and proper joint mechanics to build power and enhance tendon elasticity.
Control - Core Strengthening builds proximal stability that leads to improved knee alignment reducing valgus collapse.
Neuromuscular and Proprioceptive training to improve coordination, control and reduce falls risk.
Mobility - Mobility exercise improves ability to keep the trunk facing straight down the mountain as the lower body turns and adapts to changing terrain.
Endurance - High Intensity Cardiovascular training to increase Vo2Max and improve overall fitness.
This is a fantastic sample training program developed by Alex Blunt, who trained Lindsey Vonn up until her retirement, that hits all of the above key components (2).
Plank and Side Plank - Core strength for control
Physioball Trunk Extension Super an Isometric Hold - Strengthens postural muscles, hamstrings and gluteals.
Supine Double Leg Trunk Rotations - Improves flexibility to keep the trunk square facing down the mountain while legs move.
Resistance Band Skaters and Lateral Walk - Increases hip strength to improve lower extremity alignment.
Resistance Band Jump Squat - Increases hip strength and improves landing mechanics.
Lateral Bound/Jumping Skaters - Increases leg strength and power for quick, efficient turns.
Box Jumps - Build strength and power of the legs while improving landing force absorption
Dumbell Goblet Squat - Stronger legs can hold their edge longer on challenging terrain.
Bulgarian Split Squat - Single leg strengthening to improve control and ability to transfer ski to ski.
Stability Ball Hamstring Roll - Increasing hamstring strengthening reduces risk of ACL injury and improves knee stability.
It is important to note that this training program is not an exercise prescription and was designed for an elite athlete. It is not suitable for all people. We each have different levels of fitness, and challenges that affect our mobility.
It is important to meet with your healthcare provider prior to starting ANY exercise program. Information presented here is designed to be informative in nature and not a substitute for medical care.
When YOUR exercise program is grounded in the current body of evidence and tailored to YOUR specific set of goals and challenges there is a potential to achieve optimal results.
At Wellness Insights our team considers the entire person, and guides them along their journey of health and wellness.
References
1. Petushek EJ, Sugimoto D, Stoolmiller M, Smith G, Myer GD. Evidence-Based Best-Practice Guidelines for Preventing Anterior Cruciate Ligament Injuries in Young Female Athletes: A Systematic Review and Meta-analysis. Am J Sports Med. 2019 Jun;47(7):1744-1753. doi: 10.1177/0363546518782460. Epub 2018 Jul 12. PMID: 30001501; PMCID: PMC6592422.
2. Outside Online https://www.outsideonline.com/health/training-performance/lindsey-vonn-trainer-alex-bunt-ski-exercises/
3. Myer GD, Sugimoto D, Thomas S, Hewett TE. The influence of age on the effectiveness of neuromuscular training to reduce anterior cruciate ligament injury in female athletes: a meta-analysis. Am J Sports Med. 2013 Jan;41(1):203-15. doi: 10.1177/0363546512460637. Epub 2012 Oct 9. PMID: 23048042; PMCID: PMC4160039.
4. Lauersen JB, Andersen TE, Andersen LB. Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis. Br J Sports Med. 2018 Dec;52(24):1557-1563. doi: 10.1136/bjsports-2018-099078. Epub 2018 Aug 21. PMID: 30131332.
5. Raschner C, Platzer HP, Patterson C, Werner I, Huber R, Hildebrandt C. The relationship between ACL injuries and physical fitness in young competitive ski racers: a 10-year longitudinal study. Br J Sports Med. 2012 Dec;46(15):1065-71. doi: 10.1136/bjsports-2012-091050. Epub 2012 Sep 11. PMID: 22968156.
This blog and website do not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Always check with your own healthcare provider before taking a new supplement and before making any significant diet, lifestyle, exercise or other changes. Never ignore professional medical advice in seeking treatment because of something you have read on this site. If you think you may have a medical emergency, immediately call your doctor or dial 911.
