Preparing for Ski & Snowboard Season
The Healthy View
As the weather becomes colder and colder, we find ourselves turning towards the ski and snowboard hills as we prepare for the upcoming winter sports season. But, how can you best prepare for the season, ensuring you avoid injury? We’ve got two great articles focused on these issues.
This edition of the Healthy View also includes an update about the Clinic and some great news about the return of one of our chiropractors.
Fit to Ski
Written by: Jocelyn Nullmeyer, Registered Physiotherapist
The reversion to stage-two precautions throughout Toronto has created uncertainty around the businesses that can and cannot open, making it increasingly difficult for many of us to find spaces where we can reach our daily physical activity goals. Fear not! We tend to overlook something that has been right in front of us – the built environment around us!
As the leaves change colour and temperatures start to drop, the onset of colder weather has started to turn my thoughts toward preparing for all the activities that our great Canadian winters have to offer. Now is the time to take advantage of your outdoor playground! What better way to do that than carve down a freshly groomed run, take a chairlift ride with your family & friends (distanced of course), and top it off with a light après at the end of the day.
As a former athlete and proponent of alpine skiing, I have come to learn that preparing your body in the pre-season will pay dividends for your skiing ability, physical health, and overall enjoyment on the mountain. Alpine skiing challenges many aspects of physical performance - most notably agility, strength, endurance, and power. Muscle groups we may not have used during the warmer months are once again asked to dust off the mothballs and perform for us on a daily basis.
As you may be aware, “the big guns” appropriately named for the quadriceps, hamstrings, and gluteal muscles are some of the most important groups to prepare for the arduous task of racing gravity downhill. While they are imperative to a safe day on-hill, they are often given attention to the oversight of our stabilizing muscles – abdominals/obliques (core), hip rotators, and calf/ankle stabilizers. Ensuring proper strength and conditioning for these muscle groups will reduce the risk of ski-related injuries – not including ones incurred during après of course.
Below are some “minimal equipment” exercises that can easily be done on your own and will help prepare you for your first tracks down the mountain. If you are looking for a more comprehensive assessment, come see our physiotherapist Jocelyn to identify and treat any underlying impairments that may put you at risk of injury this winter. Book today with our reception team. Stay warm and stay safe!
- 10 x CatCamel
- 10 x Bird Dog
- 10 x Squats
- 10 x High Knees
Exercises (x 3 sets)
Single Leg Wall Squats (10 – 12 reps): Standing perpendicular to the wall, lift your inside leg to 90 degrees. While driving your inside knee into the wall, slowly lower with the outside leg into a single leg squat. Keep a neutral spine with your head facing forward, a slight curve in your low back and engage your core throughout the exercise.
Single Leg Hip Thrusts (10 – 12 reps per side): Set up in a bridge position, with shoulders on a block or bench and feet just in front of you at 90 degrees. From this position, lift one leg out straight in front and slowly lower your hips down with your other leg. Squeeze glutes to raise hips back into a table top position and hold at the top for 3 seconds. Ensure your core is engaged throughout the exercise.
Stir the Pot (60 – 90 seconds): In a plank position, prop your elbows onto an exercise ball. Ankles and knees should be in line with your hips, while elbows should be immediately underneath your shoulders. From this position, start to “stir the pot” by rotating your arms in a circle. Lower body should remain unmoved by engaging your core.
Speed Skaters (10 – 12 reps per side): Begin in a curtsy lunge with your front knee driving over your second toe and your back leg behind your body on a 45 degree angle. From this position, push through your heel, and use your lower body to bound vertically and laterally, landing on your opposite leg, in a curtsy position.
Ski & Snowboard Season Approaching: Start Off Ready and Prepared
Winter is almost here and that means it’s time to get ready to ski and snowboard! The best way to start off the season on the right track is by knowing your equipment is properly maintained and the fit is perfect. You don’t want to be speeding down a hill on your favourite run and have your knee brace slide down just as you need it most!
In our Clinic, we have therapists who are specially trained to provide you with the best custom knee braces. Before the ski and snowboard season starts, make an appointment with these experts who will be happy to assist in rechecking the fitting of your custom knee braces.
If you don’t already have a custom knee brace, don’t fret as you can make an appointment with our therapists who will be more than happy to assist you in creating a custom knee brace that best suits your needs.
Stay safe and reach out to our reception team here or by phone at 416-865-0903 to book an appointment today! We are happy to help in assisting you to make sure you have the perfect ski season.
Clinic updates: Where are we now?
Due to the pandemic and the reversion to stage two in Toronto, we have not been able to open up our Clinic at the Wellington location yet. We are monitoring the situation daily since we're committed to keeping our therapists and especially our patients as safe as possible. At the moment, it looks like our Wellington location will be closed until the New Year.
Although our Clinic is not open at our home base, we do have a gracious host as we are currently sharing space with the Adelaide Health Clinic located in the First Canadian Place (100 King St. W)! We have several safety procedures in place to ensure your safety. We require everyone to wear a mask to their appointments, and those who have travelled out of country or have been in close proximity to someone who has tested positive for COVID-19 will need to stay home for 2 weeks before attending the Clinic. Screening of each patient is also done prior to their appointment to make sure we keep everyone as safe as possible.
Our friendly reception team are standing by to book an appointment for you. You can reach out to our team here or by phone at 416-865-0903 to book an appointment today!
Welcome back Dr. Lindsay Voigt!
Dr. Lindsay Voigt will be back working at the Clinic beginning on Monday, October 19th. She has been such a delight to the Clinic and has been with us for over 10 years! Currently, she will only be working at the Clinic on Mondays from 8:00am – 1:00pm, so book soon as spots can fill up quickly.
For those who don’t know Dr. Voigt, she obtained her doctorate in 2007 from the Canadian Chiropractic College in Toronto. As well as completed her internship at Sherbourne Health Clinic and The Canadian Memorial Chiropractic College (CMCC) in Toronto. In 2008, Dr. Voigt graduated from McMaster University’s Contemporary Medical Acupuncture Program, and studied Active Release Technique (ART) protocols.
Her clinical interests include biomechanical assessments, soft tissue therapies, and exercise prescription, which led her to specialize in Functional Movement Screen (FMS), and Selective Functional Movement Assessment (SFMA). In addition, Dr. Voigt is certified in the Fascial Distortion Model (FDM), Dynamic Neuromuscular Stabilization (DNS-Part A), and Anatomy Trains. Dr. Voigt is a licensed member of the Canadian Chiropractic Association, and a member of the Ontario Chiropractic Association.
To book and appointment with Dr. Voigt, reach out to the reception team here or by phone at 416-865-0903.