Hitting the slopes at Mountain Creek is an exciting way to embrace winter, whether you're skiing or snowboarding. These physically demanding sports, however, can put significant strain on your hips and legs. Proper preparation and knowing when to seek expert orthopedic care can help you stay injury-free and make the most of your time on the mountain. These tips can help you get slope-ready.
Building Strength for the Slopes
Skiing and snowboarding demand significant lower-body and core strength. Exercises like squats, lunges, and step-ups mimic the movements you’ll perform on the slopes, strengthening the muscles needed to control your balance and maneuver through varying terrain. Add plyometric training, such as jump squats or box jumps, to build explosive power for quick turns and jumps.
Core workouts like planks and Russian twists are essential for maintaining stability while navigating challenging runs at Mountain Creek. A strong core protects your lower back and enhances your ability to adjust your posture during high-speed descents.
Enhancing Flexibility for Smoother Rides
Flexibility plays a crucial role in preventing injuries, especially in the hips, knees, and ankles. Dynamic stretches like leg swings and hip circles before hitting the slopes can improve mobility and prepare your body for the demands of skiing or snowboarding. After a day on Mountain Creek’s trails, incorporate static stretches targeting the hamstrings, quads, and hip flexors to aid recovery and maintain flexibility.
Injury Prevention on the Mountain
Common skiing and snowboarding injuries include ACL tears, MCL sprains, hip labrum tears, and muscle strains. To avoid these types of injuries:
- Warm-Up Before Activity: Perform dynamic stretches like leg swings, lunges, and jumping jacks before skiing or snowboarding.
- Use Proper Technique: Learn proper skiing and snowboarding techniques to avoid unnecessary strain on the joints. At Mountain Creek, lessons are available for skiers and snowboarders of all levels to refine their skills and reduce injury risks.
- Wear Quality Gear: Ensure your boots, bindings, and skis or snowboard are professionally fitted to your body and skill level.
- Stay Aware of Terrain: Avoid icy patches, moguls, or unfamiliar runs that could increase the likelihood of falls.
- Know Your Limits: Listen to your body and rest when needed to avoid fatigue-related mistakes.
From preventive strategies to advanced treatments, the sports medicine orthopedic specialists at NJOI are here to support your joint health, so you can enjoy the season to the fullest.
AUTHOR: Dr. Robert Palacios is board-certified, fellowship-trained, and specializes in outpatient orthopedics and sports medicine. Dr. Palacios has been a team physician for Montclair State University since 1992 and a team physician for Seton Hall University since 2002. He is also the team physician for many high schools in the tri-county area. Dr. Palacios' accomplishments include receiving the Medical Teacher of the Year award from the Mount Sinai School of Medicine.
