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SALT LAKE CITY - This time of year, skiers and snowboarders report some common injuries. But a fitness director says there are exercises that can help with prevention.
Anna Nemeckay, the fitness director at the Silver Mountain Sports Club in Park City, said injuries to the lower body and anterior cruciate ligament (ACL), which is one of four major knee ligaments, are common with skiers. Snowboarders report more upper body problems, often due to lack of endurance.
She demonstrated some exercises that can help prevent these types of injuries by working on balance, strength and endurance.
- Wall squats can help with strength
- Squat jumps promote endurance
- Single leg squats help with balance
- Lateral jumps on the BOSU (a great tool for replicating the unstable surface of skiing) increases endurance
- Abdominal crunches promote strength and balance.
Nemeckay also showed us some stretches that can help loosen hips and lower backs to help prevent injuries.
For some, exercising and maintaining fitness goals can be difficult. She offered these tips to make it happen:
Sticking to fitness goals
- Schedule it
Schedule your workout like an appointment. This will help insure it doesn't get lost in your already busy day. - Find someone to help you reach your goals
A friend, work partner, spouse or even one session with a trainer that would keep tabs on your progress monthly. - Make yourself accountable
Tell anyone you know about your goals and how excited you are about them. People will start asking how you are doing and you will have to tell them. - Find a mentor
It should be someone who inspires you to reach your goals. This could be someone like Lance Armstrong -- read his book -- or someone you know who inspires you. - Sweat the small stuff and treat yourself
Treat yourself to a massage or a new workout outfit if you've stayed on track with your fitness goals.
