Reduce Falling Over & Risk Of Knee Injuries While Skiing & Snowboarding

by Jo Pollard – jopollardphysio.com

Take a look at these 5 exercises and reasons why to add hamstring strengthening to your fitness programme

#ski fit #injury prevention #biomechanics #stronger #train smart

REASON 1: INJURY PREVENTION #ACL

Many of us (and rightly so) focus on exercises to our quads, as this is where we feel the burn when riding, especially in the pow right? While this is correct and it is important to train these muscles, it’s also important to exercise the counteracting muscles; the hamstrings. If our quads are too strong, or our hamstrings too weak, there is an imbalance. This combined with the fact that the hamy’s act like a brake system which means that if we fall, twist or land awkwardly, we are more likely to cause injury to our knee if the hamstrings can’t counteract this quad contraction or adequately play its stability role. This is of huge importance in avoiding an ACL injury and important to include in any programme post *ACL surgery/injury (*always seek physio advice for a specific plan)

REASON 2: BE MORE DYNAMIC AND EFFICIENT.

Our hamstrings contribute to stability, shock absorption and better movement patterns. Connecting our hips and knee joints, they provide efficient load absorption and power to be transmitted in our sports. Our hamstrings and gluts work together to provide strength and explosive movements, but also support what is known as our posterior chain. In skiing and snowboarding, this would relate to us being able to maintain good posture, resist falling over and keeping upright in bumpy or unpredictable terrain.

REASON 3: WANT TO AVOID FALLING OVER AS MUCH?

Our hamstrings often work eccentrically, meaning they are lengthening whilst also contracting.
This is especially important whilst running or kicking, or in the skiing
environment to help control our movements, especially if we feel we are going over the ‘handlebars’ – are hamstrings act like decelerators.

REASON 4: BE BALANCED – STRENGTH THROUGH RANGE

As well as being strong, our hamstrings need good length in them to optimally provide the qualities discussed. If the hamstrings are tight, they can pull on your pelvis and cause biomechanical imbalances. You are at risk of this if you ski or snowboard for long periods, as you are nearly always working with a bent knee and therefore at risk of the hamstrings tightening and potentially straining.

REASON 5: BIOMECHANICS

Sorry ladies but this is aimed at us! Women are more likely to have valgus collapse in their knees -meaning our physiology generally means our knee drops into adduction and internal rotation more easily (i.e. collapses in). While skiing or snowboarding with our knees in a bent position our inside knee ligament (MCL) is not so effective at supporting our knees – our hamstrings (as well as other muscles of the knee), play a huge support and protection role to the knee ligaments.

There are of course many exercises, but give these 5 a go to get your hamstrings and glutes firing up…..

BRIDGE; start – spine neutral, core activated

BRIDGE; finish: squeeze through your gluts to form a stable platform. Rest on the heels for increased hamstring bias

RUSSIAN DEADLIFT; keep the knees relatively straight, but soft. Hinge from the hips with chosen weight (barbell, kettlebell or a backpack filled up!). Squeeze through the gluts and core to stand back upright

GYM BALL HAMSTRING CURLS; start-core engaged, hips off the floor maintaining a neutral pelvis, feet resting on the ball

GYM BALL HAMSTRING CURLS; finish – maintaining the neutral pelvis use your feet to slide the ball away. Repeat

REVERSE GLIDERS; start – find a slidy surface and place a tissue or towel under 1 foot

REVERSE GLIDERS; finish – slide the tissue backwards into a lunge. Keep hips forwards and ensure front knee doesn’t go over front ankle (NB focus on feeling the hamstrings firing in the front stable leg)

RUNNERS REACH; start – core engaged standing tall on one foot, the other leg at 90 degrees

RUNNERS REACH; finish – reach forwards and out, keeping front knee soft and pelvis aligned towards the floor. Drive through the gluts and hamstrings back to the start position

LANDING CONTROL; start on a step (stairs or the yellow pages)!

LANDING CONTROL; finish – drop and stick. Try and land soft. The aim is to control your knee – do not let it track inwards!
For power this exercise it can be progressed by landing and exploding straight up into a single leg hop

Start with low reps and sets i.e 4-6 reps x 3 sets, and build up as you gain strength and confidence. As with any exercise it is important to fully warm up and seek further advice if you are unsure of any of the exercises. Feel free to get in touch for advice and more ways you can prepare yourself for your sport or post injury programmes

Coach’s Corner Nov 2019

Looking At Dealing With Poor Visibility

Head for the trees

In poor visibility, the shadows and definition from tree-lined pistes break up the whiteness and enhance visibility. Armed with this knowledge, you need not miss a day’s skiing. In fact, bad weather days can be some of the best, as you’ll often have the slopes to yourself.

Keep it real

Have realistic expectations about skiing in these conditions. Much can be gained from working on specific skills that are ordinarily neglected. You will reap the rewards on the next sunny day. Slow down and go for quality. Focus on rhythm, feeling your feet, and planting your poles. In very poor visibility, it is vital to look ahead and not down.

Take control

Nobody enjoys poor visibility, but you cannot control the weather. Focus on the controllables. Your route is up to you and even in a total whiteout there are ways to navigate. Listen for the lifts to help orientate yourself, head to the side of the piste and follow the numbered piste markers, counting down to number 1. Making these types of choices and decisions will help remind you that you are in control of the situation.

Action

Head for the trees
Realistic expectations
Controllables

Coach’s Corner Sept 2019

Throughout the season we will be sharing top tips in Coach’s Corner that will help with some of the common issues skiers face on the mountains. Here is a taste of the topics still to come:

Skiing in poor visibility
Negotiating narrow paths
Coping on crowded runs

This article will look at dealing with the dreaded ice.

Who needs grip?

The belief that you should try to grip on ice is a widely held misconception. Trying to grip will usually result in you skidding, whether you mean to or not. Deliberately skidding is what you must do. Learn to love the ice, by choosing to skid, this way you can control your speed and direction. Remember, skidding is the correct technique for skiing on ice, so take control and choose to skid.

Loosen up

Tensing the upper body often causes you to lean back up the hill unbalancing you in the process. To stay loose and balanced, consciously relax how tightly you grip your poles. It is likely that you grip them very tightly when you encounter ice. Consciously loosen your grip and you will feel your entire upper body relax; maintain this as you tackle the icy sections.

Search and conquer

To improve, you need to seek out the ice and practice (where you are comfortable to do so). Although reading the terrain is something that comes with experience, everyone can stop and assess what lies ahead. Focus on what you can control. The route you take is your choice, so look for the ice and enjoy.

Actions

Choose to skid
Loosen your grip
Go ice hunting!

Jan 27th 2017 Snow Conditions Val d’Isere Tignes

This week Clare is telling us all about the current snow conditions in Val d’Isere and Tignes…

Conditions On Piste Are Fantastic…Again

Dustings of snow, Off Piste is good, can be wind effected, some good snow in the gullys.

Things are looking good for February.

Watch a honest and open summary of the current snow conditions.

If you are keen to see this seasons reports then be sure to watch out for them on Facebook, Twitter, YouTube and Vimeo.

Keep Watching!!!

TDCski The Development Centre – Ski Lessons Val d’Isere – Ski Lessons Tignes

Want To Know What The Snow Conditions Are Like?

In recent weeks there seems to have been quite a lot of internet discussion about what the snow conditions in Europe and the Alps have been like.

Snow Conditions Val d’Isere and Tignes

The Alps cover a big area and there are lots of different weather patterns that will bring different amounts of snow to different regions.

At TDCski The Development Centre – we have been making weekly videos that will give you an honest opinion about what the snow is like in Val d’Isere and Tignes.

So if you are coming to Val d’Isere or Tignes, or maybe you are just thinking about which ski resort you should go to, then have a look at our weekly snow reports.

Last Seasons Wrap Up

We are honest and try to maybe bring a smile to everyone’s faces; just a little!

Here is an end of season wrap up (out-takes) of all of the snow reports from last season (2015/2016)

If you are keen to see this seasons reports then be sure to watch out for them on Facebook, Twitter, YouTube and Vimeo.

Watch this space!!!

TDCski The Development Centre – Ski Lessons Val d’Isere – Ski Lessons Tignes

The thing I love about skiing most is…

Win a lesson with
the development centre

Photo/Story Comp

As our thoughts start to turn to winter, we find ourselves, starting to think more about the excitement of the oncoming season.
We find ourselves getting skis and boots out of the locker, even though we know that it is another two months until we get to play on them.

Computers are busy with preparations and talk of new snow, and our minds start running wild with thoughts of seasons past. Memories of the best powder days, of the finest blue bird days, of the friends, of the laughter, of the fun all start to coming to the fore of the mind.

With all these thoughts and emotions flying around, here at TDCski we have found ourselves starting to tell each others stories.
“Do you remember that time when…”, “What about when we…”, “The thing I loved that day the most was…” the stories go on.

If we’re having these thoughts then we bet you are too.

Wouldn’t it be great if we could get everyone to share their stories?

So we thought it might be fun if we run a little competition – the winner gets a free TDCski Val d’Isere 3hr Private Lesson (€230-€280), or a free place on a 5 day Early Season Clinic (€300).

Win a Free Private Lesson or 5 day Early Season Clinic

Fun with a Helicopter — Fun day out with friends

To win this prize all you need to do is to post a photo and a story, or an heartfelt recollection, of what it is that you love about skiing the most on our Facebook Page – www.facebook.com/tdcski

A great photo, well written words, an overall passion for skiing.

The competition will be open until Val d’Isere’s opening day 28th Nov 2015.

Photos and stories will be reviewed by a select TDCski panel.
The Panel is looking for/judging based on – a great photo, well written words, an overall passion for skiing.
Winner will be announced on Val d’Isere opening day – 28th Nov.

We love skiing, we know you do too, so share those stories.

We love skiing, we know you do to, so share those stories with us and win some fantastic ski coaching.

www.tdcski.com

www.facebook.com/tdcski

How to Find Spring Snow – Off Piste in Val d’Isere

After a bonkers couple of weeks of winter weather, the cold fluffy powder is restricted to the high north faces. But don’t fret. We have warm settled conditions now and my 2nd favourite type of snow – Spring Snow. It can be hard to find and get it good, so here is Coach Kieran explaining:

What is it?
When the sun thoroughly heats the snow pack from the surface down to the earth, the prevalent moisture spreads uniformly across it’s depth. Given the right temperatures, this freezes solid in the evening and over night. The next day the sun can heat up the top inch or so, creating a ‘corn’ feel, on a firm base. It’s great to ski and potentially quite safe.

Problems?
To early = smooth, slick, solid ice. Both dangerous and uncomfortable.
To late = slushy to the base of snow pack. Serious avalanche territory.
Too few cycles = bumpy, other skiers tracks, variable depths, variable thaw rates.

So what do you consider when finding Spring snow?

Timing: at 09:00 most of the East faces (Belvarde, Borsat, Charvet, etc) have been in the sun for a few hours, and given time to absorb those rays and soften. South faces late morning and lunch time. West faces are best in the afternoon.
Temperatures: The previous afternoon needs to be hot enough to melt out the other tracks and uneven nature of the slope. This will hopefully be +5 ish with direct sunlight. Overnight, the colder the better -5, brilliant. Especially with a deeper snow pack. As soon as the temperatures approach 0, or go above, combined with direct sunlight the snow will soften. It may be a short window of 1 hour to hit the slope at the right time.
Cycles: The more melt freeze cycles, the more compact the snow will be, and the fewer skiers tracks from previous days. This makes the snow and slope as a whole more predictable, and safer as it’s glued together at the bottom.
Aspects: The sun rises due East on the 21st March, and sets due West. After that date, it rises gradually more North East, but still takes a trajectory around the south of the sky. So North faces will remain mostly in the shade for the season. Southerly facing slopes at this time of year take a beating from the high sun. Take for instance the Fontaine Froid; probably the first slope to run out of snow at the end of April.
Angles: A slope will absorb more sun if it directly faces it. A very flat slope will be softened less than a 40 degree slope. Especially early East faces, and late West faces.
Slope base (anchors, rocks, grass, smooth slabs): This is a safety point more than anything. Rocks in the snow pack create pockets of air, and they heat up in the sun. A slope dotted with rocks is probably more unstable at this time of year than a big open white slope. A shrubby, or large scree based slope will have better anchors to hold the snow from avalanching than a smooth rock slope or fine grassy slope.
Altitude: This will usually relate inversely with the temperature, unless there is a pressure/temperature inversion in which the valley is colder than the high mountains. Generally the higher you go, the longer it takes for the Spring snow to transform from hard icy snow.
Wind: The same conditions as the day before mean very little if the wind is 5mph stronger. Slightly more wind can slow the transformation by more than an hour, and can stop it all together.
Cirrus Cloud: That very hazy, high level cloud that slightly dims your shadow. This can have a massive effect by absorbing the suns rays and stopping the transformation.

There are countless other factors to consider, especially when managing a group in this kind of terrain, but these are the main contributors to good snow.

Always carry at least a Transceiver, Shovel and Probe with you. We hand these out for use during our Spring Clinics, where you will be guided to cool spots, educated in finding good safe snow, and improve your technique!

Be safe, and try to get out for some high altitude resort fun in Val d’Isere over the next few weeks… We have spaces on our group clinics. The snow is amazing, the lifts will be dead quiet, and the sun is out!

Banishing some half-truths about ski technique

When learning anything, it’s good to keep things simple. But if we make things too simple, then we can be wrong as often as we are right. Here are a few commonly held views on ski technique which are too simple to be right all the time.

ALWAYS FACE YOUR SHOULDERS DOWN THE HILL

This can be pretty uncomfortable, but some people strive to do this all the time. I find facing the same way as my skis more comfortable, and therefore make it my default position.

When to do it (face shoulders down-hill):

twist down the hill to help you initiate a turn, especially short turns on the steep — Twisting down the hill – helping to initiate a turn. (especially short turns on the steep)

To help initiate turns, especially on steep terrain, but it’s not necessary to hold the position
When skiing linked short turns
When skiing really tight and steep couloirs
If skiing a straight/direct/inside line in the bumps

When you don’t need to:

Most of the time…

GOING UP AND DOWN

When you would do it:

On Piste: We all go up and down a little bit, it can help take us from one ski to another (see point 4 – ‘spreading the weight’), but critically, it facilitates lateral body movements inside the curve and across the skis. We don’t just do it for its own sake.
Powder snow: It often looks like short turns in the powder snow involve more up and down, but this effect is really just the re-bound of the skis (pushing the attached skier upwards) as the skis work in and out of the lovely bouncy fresh pow!

rebound on a steeper slope — Rebound on a steeper slope

BEND THE KNEES

Yes, we need to flex our knees in order to ski, and can’t ski well with stiff, locked legs.

How much to do it:

A bit. We also need to bend at the ankle joint inside our boots and at the hip too – a bit.
Remember that skiing is not a static sport, so static positions and prescribed shapes are not terribly useful except as a base position to move from.

When to do it more:

flex the legs in the bumps to absorb pressure, if you're going fast enough — Bumps: flex the legs to absorb pressure, if you’re going fast enough

When absorbing bumps
When creating big angles – flex the inside leg whilst keeping the outside leg strong enough to resist the forces.

carving, straighter loaded leg and flexed inside leg — Carving: a straighter loaded leg and flexed inside leg

MODERN SKIS REQUIRE WEIGHT TO BE SPREAD OVER BOTH FEET

Well, no. For recreational skiers the outside ski is the one to put more weight on, especially at the end of the turn when it is the downhill ski. We do need to steer the inside ski, but don’t stand on it too much.

Any exceptions?

When going straight
Standing still on the flat.
In soft snow, but only a bit. The outside ski is still dominant.

whatever the conditions, stand on the outside ski — Whatever the conditions, stand on the outside ski

At the development centre, we share a coaching philosophy which tries not to set hard, fast and simple rules.

We work by linking any actions we make, to the results that we desire. This allows us to be adaptable and progressive. We do try to keep things simple, but not so simple that we are trapped by unhelpful and dogmatic “technique” for its own sake. In our coaching sessions; (as part of a group, or privately) we take beginners through to advanced skiers, both on or off piste, and justify our teachings with reason. We embrace some grey areas, and steer away from doctrine; that’s what makes being a ski instructor so interesting.

Remember though, technique is only part of it. We work hard with tactical and psychological subjects to improve overall skiing performance and enjoyment.

Coach Giles, is a ski teacher, a director of The Development Centre, and assessor of British ski instructors to the highest level. High amongst his most proud moments,is Fraser Hopewell passing his L4 technical exam [ed].

Photos by Ben Langridge : benlangridge.com

Henry Meredith Hardy: www.skiingsomewhere.com