Dr. Szabo's Tips to Prepare for Winter Sports

1/13/2017

With winter in full swing, it’s the peak season for cold-weather sports such as skiing and snowboarding. Read on to learn tips about preparing for winter sports from Josh Szabo, M.D., Tri Rivers fellowship-trained sports medicine and shoulder surgeon, and active member of the USSA physician pool for the US Ski Team.
 

  •       To best prepare for ski and snowboard season, your workout program should include variety to ensure stimulation and maximum development of the desired muscles. Variety also helps you avoid burn out and the plateau-effect most people experience. Perform exercises that most mimic skiing movements; slide boards and unstable surfaces like a Bosu ball are helpful.
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  •       Prepare your body for downhill skiing by training the gluteus maximus, a muscle largely used while participating in the sport. Perform squats and lunges, especially single-leg variations that also work leg stabilizers, as they are vital to skiing. Be sure to always use proper form and consider emphasizing isometric and eccentric movements.
  •       Preventing muscle soreness after a long day of skiing or snowboarding begins prior to hitting the slopes. Start with a good warmup, stay hydrated and end with a cool down and stretching. Low-level aerobic exercises such as walking, and even an ice bath, can limit muscle soreness.  Post-workout recovery drinks can also help. Chocolate milk has the ideal composition for recovery since it replenishes depleted glycogen and amino acids.
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  •      Stay hydrated. Drink plenty of water and avoid heavily caffeinated drinks, especially if you are in the cold and at elevation.Remember, if you feel thirsty, you are dehydrated.

      Call 1-866-874-7483 to schedule an appointment with Dr. Szabo or any Tri Rivers provider.