Get Slope Ready

News and updates

Welcome to our November newsletter. In this issue:

• Get Slope-Ready: Physio Tips for Skiers and Snowboarders.
• Gift vouchers for your loved ones.
• Clinic hours for the festive season.

Get Slope-Ready: Physio Tips for Skiers and Snowboarders

Winter is upon us, and the slopes are calling! Whether you’re a skier chasing pristine powder or a snowboarder perfecting your next trick, snow sports are physically demanding activities that require preparation. At Covent Garden Physio, we want to help you hit the slopes with confidence, reduce your injury risk, and make the most of your time in the snow.

Why Fitness is Crucial for Snow Sports

Snow sports demand strength, balance, flexibility, and cardiovascular endurance. Fatigue is a significant contributor to injuries, with 40%–50% of accidents happening during the last runs of the day. Proper preparation ensures your body can handle the dynamic movements required, from carving turns to recovering from falls.

Preparation: Building a Resilient Body

Both skiing and snowboarding require similar physical foundations, but the way you move on the slopes differs slightly. Regardless of your level, these areas are crucial:

1. Strength Training, Agility and Plyometrics.

• Importance: Strength = Control. Agility and plyometrics mimics the explosive movements and quick reactions required in snow sports.
• Key Muscles: Quads, glutes, hamstrings, and calves are heavily involved in maintaining control.
• Strength: Wall sits for endurance, squats and lunges for strength and balance.
• Plyometric and Agility Exercises: Lateral bounds for carving motions, Box jumps for explosive power, and plyometric squat jumps, plyometric lunges for the ultimate strength and fitness.

2. Core Stability

• Importance: A strong core improves balance and helps manage quick transitions on uneven terrain.
• Exercises: Planks and side planks for endurance. Russian twists to strengthen rotational control and dead bugs for coordination.

3. Cardiovascular Fitness

• Why: Both sports involve bursts of energy and sustained effort.
• What to do:
  • Endurance training – running, hill walking, cycling.
  • High-intensity interval training (HIIT) to mimic short bursts of exertion.

4. Flexibility and Mobility

• Why It Matters: Prevents stiffness and ensures smooth movements.
• What to do:
  • Dynamic stretches before sessions: focus on hips, hamstrings, and calves.
  • Yoga for overall flexibility.
  • Foam rolling to target tight muscles after intense sessions.

Tailored Advice for Beginners and Advanced Athletes

For Beginners

1. Start Slow: Focus on mastering basic techniques like the snowplow (skiing) or stopping and turning (snowboarding). Get enrolled in lessons at the resort or indoor skiing centre.
2. Short Sessions: Plan for frequent breaks to avoid fatigue and soreness.
3. Increase upper body strength: To help with getting up from frequent falls, and the ability to control a fall.

For Advanced Skiers and Snowboarders

1. Push Your Training: Strengthen muscles with weighted squats or advanced plyometrics like depth jumps.
2. Focus on Technique: Work on edge transitions (snowboarding) or carving efficiency (skiing). Take regular ski/snowboard lessons to help build good technique and habits.
3. Prepare for Long Days: Build stamina through endurance training.

Preventing Injuries on the Slopes

Common snow sport injuries include knee sprains, ACL tears, and wrist fractures. Here are some tips to reduce your risk.

• Listen to Your Body: If you’re tired, take a break—fatigue leads to poor decisions.
• Strengthen Vulnerable Areas: Focus on knee and pelvic stability and wrist strength to handle falls and landings.
• Learn Proper Technique: Constantly work on improving techniques. Taking regular lessons from ski/snowboard experts will help improve form and technique.

Recovery and Self-Care

After a day on the slopes, recovery is just as important as preparation. Here’s how to bounce back:

1. Rehydrate and Refuel: Drink plenty of fluid and eat healthy meals with carbs and protein to replenish energy.
2. Stretch: Focus on the quads, hamstrings, glutes, and hips to relieve tension.
3. Foam Roll: Target sore muscles to reduce tension and promote blood flow for good recovery.
4. Rest: Listen to your body and allow time to recover before your next session. Have an easier day on the slopes.

Need Extra Support? We’re Here to Help!

At Covent Garden Physio, we specialise in injury prevention and recovery for snow sports enthusiasts. Whether you’re preparing for your first trip or recovering from a slope mishap, our team can help you:

• Develop a personalised pre-season training plan.
• Address aches, pains, or existing injuries.
• Provide expert advice on improving performance and mobility.

Schedule your pre-season consultation today and get ready to make the most of your winter!

info@coventgardenphysio.com    020 3161 4646

Conclusion

Whether you’re a skier or snowboarder, beginner or advanced, preparation is the key to a safe and enjoyable season. Build strength, maintain flexibility, and respect your limits to reduce your injury risk and maximize your fun on the mountain. Stay safe, stay strong, and we’ll see you on the slopes!

Service Update

Christmas hours for the clinic:

Monday 23^rd 8.00am to 12.00pm

Tuesday 24^th 8.00am to 5.00pm

Clinic closed 25^th to 27^th December

Monday 30^th 8.00am to 5.00pm

Tuesday 31^st 8.00am to 4.00pm

Clinic closed Wednesday 1^st January

Normal hours resume Thursday 2^nd January 2025.

Physio: Available to book five days a week. Jonathan, Jeremy, Kevin, Luke and Neo will be on hand to help. If you cannot find what you are looking for, make sure to give us a call, Victoria, Rachael or Rehana will be able to assist you. We will always try our best to accommodate you.

Massage: Available to book Tuesday to Friday afternoons/evenings.

Pilates: Reformer and Matwork Pilates available Tuesday to Friday. Brian, Cara, Erin and Jon will be able to fit you in.

Laryngeal therapy: Available with Jonathan Dave Tuesday to Fridays every week. More information is available on our website here and if you have any questions or would like to book, please contact our admin team 020 3161 4646.

Podiatry: Available on request. Please contact our admin team for assistance.

For further information check out our website  and if you require assistance, email info@coventgardenphysio.com, call us on 020 3161 4646, or click here to make an appointment.

Finally, we hope you enjoyed this newsletter and stay warm and dry.

All the very best,

Kevin Kong

Clinic Director