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Get Fit To Ski

So you’re hitting the slopes this Winter!  Now is the time to strengthen your quads and core to ensure a pain-free ski season.  Preparation is essential to make the most of your time at the snow and prevent injury.  Follow these simple tips to have an awesome ski holiday (injury-free!):

1. Start cardio exercise

– Cardio-fitness can enable you to ski longer, improve your technique, help you to recover faster and also minimise the risk of injury.

–  Running, walking, cycling and swimming will all help you to get those muscles prepared for the slopes. Aim for a minimum of 45 min per session, three times per week.

2. Include strength training

– Include exercises that strengthen muscles important to skiing, particularly quadriceps, calves and triceps (e.g. squats, calf raises and tricep dips)

– Exercises can be part of your gym program or you can do them at home using your own body weight as resistance

3. Build your core

– Incorporate exercises that will strengthen your lower back, stomach muscles, and deep abdominal (core) muscles.

– Increasing your strength and awareness of these muscles will help you to use them more effectively on the slopes. You will be able to ski faster, and across more challenging terrain.

4. Challenge your balance and coordination

– Practise your balance to improve skiing techniques (e.g standing on one leg, hopping, jumping)

– This in turn can improve foot speed and coordination

5. Stretch and stretch again

– Stretching helps to reduce delayed onset of muscle soreness (DOMS)

– Stretch your quads, hamstrings, buttocks, calves and back

Pilates for Pregnancy

Learning how to move well with your baby can help prevent injury.  Physio-taught Pilates classes can teach you to engage your core muscles protecting your back and shoulders.  After giving birth your abdominal and pelvic floor muscles are stretched and have often lost some of their strength and definition.  New demands of being a mother such as breastfeeding, pushing a pram, picking up your child put strains on your body which can lead to aches and pains.  It is important to build your core strength to assist in all the daily demands of motherhood.  Not only does Pilates get your body stronger it will also tone your abdominal and gluteal muscles helping you get your pre-baby body back!    Even better if you have been practicing Pilates during pregnancy your abdominal muscles will bounce back at a much quicker rate than would normally happen. If you have not done Pilates, now is a very good time to start!

Repetitive Strain Injury – How Physio Can Help

I was recently asked to provide some information regarding Repetitive Strain Injury for Weight Watchers Magazine.  As a physiotherapist, we unfortunately see many computer workers complain of wrist and elbow pain when typing for long periods.

RSI is something that can affect many of us and it is important to know the signs and symptoms so you can receive the best treatment and advice:

What is RSI?

Repetitive Strain Injury (RSI) or Occupational Overuse Syndrome (OOS) are injuries caused by repetitive movements or awkward postures.  It can affect the fingers, elbows and wrists.

Who can be affected by it?

RSI affects many professionals such as office workers, hairdressers, painters and assembly-line workers.

What are the symptoms?

Symptoms include:

• Sharp, burning pain in the fingers or forearm
• Weakness or fatigue in the hand and forearm with activities such as typing and carrying bags
• Difficulty performing daily activities eg opening jars, turning on taps

How long does it last?

RSI can heal quickly if you seek treatment and minimise the aggravating activities or it can last a long time if you don’t modify your activities or your workplace set-up.

What is the treatment?

If you suffer from RSI you should seek advice from your physiotherapist who will be able to provide you with exercises including stretching and strengthening and will be able to do some manual (hands on) treatment including spinal mobilisation/manipulation with massage.

Can it be prevented? If so, how?

Yes, RSI can be prevented and if you already have the early signs of discomfort start to adopt these habits to reduce the pain.

Don’t:

• Do something with your arms repeatedly for too long
• Work with equipment that doesn’t fit your body
• Hold your muscles in the same position for a long time

Do:

• Have adequate training in the safest way to carry out a task
• Ensure a variety of work activities
• Have regular breaks

What’s something everyone should know about RSI?

Make sure your workplace is set up ergonomically to allow correct posture and prevent working in awkward positions.  If you are experiencing pain with repetitive movements such as typing, cooking, painting etc seek help promptly as it is much easier to recover from RSI in the early stages than when you have been experiencing it for a while.

For more info visit:

https://www.rsi.org.au/index.html