Movement is Medicine: Get ready for snow sports

As I sit and prepare this week’s Movement is Medicine column, I am listening to the wonderful sound of rain hitting the window. I am forever hopeful this time of year we will receive enough rain to end our devastating drought and that we will have an amazing amount of snow for skiing (downhill and cross country), snowboarding, snowshoeing and sledding!

Here are four things winter snow enthusiasts can do now to get ready for the season. Perform these exercises daily. Check out the links for more information.

1. Calf stretches: The calf muscles, especially the deeper calf muscle the soleus, is placed under a significant amount of stress during winter sports. Ski boots are angled forward and put increased tension through the calf muscles. Snowboarding, cross country skiing and snowshoe walking or running also require a lot from the calf muscles. Good flexibility of the calf muscles will make your day more enjoyable.

a. Stand facing a wall with your right foot forward and your left foot back. Make sure your feet are pointed straight ahead. Slightly bend the left knee and move the left knee over your left foot until a stretch is felt in the lower calf. Hold this stretch for 30 seconds. Repeat three to five times and then perform on the other leg.

2. Spine mobility: Many winter sports require range of motion and mobility in the spine, here are two stretches to help.

a. Supine mid/low back mobility: Lie on your back with your knees bent up. Keep your knees together and gently allow your knees to fall to the side all the way to the floor. Hold the stretch for 15 seconds and bring legs back to starting position. Then stretch to the other side. Repeat 3-5 times each side.
b. Side-lying thoracic spine mobility: Lie on your side with your knees bent up. Twist your upper body back toward the floor as far as you can. Hold the stretch for 5 seconds and repeat five times. Then roll over and repeat on the opposite side. https://youtu.be/xAeRDyv-5SI

3. Leg strength: Strong legs and hips are the key to all winter sports. The stronger your legs, the longer you can play. We especially need strength around our knees to hold against the forces in skiing and snowboarding. Try these slow lowering squats and step ups to build up resistance to the forces.

a. Sit to stand with eccentric focus: (Squat Part 1; Squat Part 2). https://youtu.be/CT3_rH3Gut4
Sit in a chair with feet underneath you and hips/knees hip width apart. Keeping your trunk long, hinge your trunk over your legs and push up using only your legs. Once your are all the way tall, begin to sit back down lowering yourself as slowly as you can taking 7-10 seconds to get back to the chair surface. Don’t sit — touch and stand back up as quickly as you can. Repeat this slow lowering type squat for two sets of 10 repetitions. Air squats can be performed in place of sit to stands — be sure to focus on lowering yourself slowly. https://youtu.be/-1BNouCitiY
b. Step ups: To build single leg strength find some stairs or a firm surface you can step up onto. Step up onto your leg and then lower yourself slowly back to the starting position. Repeat two sets of 10 repetitions each leg.

4. Core strength: Let’s face it, we know core/trunk strength is necessary for everything. Here are two core strengthening exercises that will prepare you for the winter sports season.

a. Plank: Starting with your body flat on the floor, place your elbows under your shoulders with your forearms on the floor. Draw your navel toward your spine and tighten your buttocks. Press your whole body up on your toes so that only your forearms and toes touch the floor. Your body should hover a few inches off the floor in a straight line from shoulders to feet. Hold for 15 seconds to 1 minute. Repeat three to five times. https://youtu.be/FHm5Hhv_rJ0
b. Side plank: Position yourself on your left side with your forearm under your shoulder and your right foot stacked on top of your left foot. Press your hips up until you are in a straight line from shoulder to feet. Hold for 15-60 seconds. Repeat three to five times. Repeat on the right side. (This exercise is also good for strengthening the outside of the hips.) https://youtu.be/zHfWE8qRRr4

Dr. Maria Fermoile is a Doctor of Physical Therapy at Alliance Health in Fresno. She alternates writing this column with Dr. Chris Telesmanic. Both will be happy to answer questions submitted to maria@alliancehealthfresno.com or chris@alliancehealthfresno.com. Learn more about movement, fitness and health in this space each week, on our Facebook page, by going to www.alliancehealthfresno.com, or calling 478-5833.

This article first appeared in the Hanford Sentinel, Movement is Medicine column, written by Alliance Health.