SUMMER ISN'T OFFICIALLY OVER
But, it will be before you know it. Labor Day is often considered the unofficial end to summer, though September 22nd is the official last day! With the changing of seasons come new adventures and activities. While winter may seem like a long way off, it is just around the corner. So, what are you doing to prepare your body for these activities? Haven't thought that far ahead yet? Well, you've come to the right place because we are certainly thinking about it!
Believe it or not, it will be December in just 12 short weeks. That may seem like a long time, but when you are training your body to participate in an activity it hasn't done since last winter you need time to prepare. Your body has developed a certain amount of muscle memory with regard to the activities you have done in the past; however, your body will thank you for preparing it properly before just jumping right in. Conversely, if this will be the first winter you decide to try out some new adventures, you will want to prep your body for the new and exciting challenges ahead.
Maybe you've never considered the benefits of training your body for a specific movement or sport. Who can blame you? Most of us are under the impression that if we stay active and we are in good shape that we should have no problem transitioning from one season to another. Some of us have done that very successfully in the past. While others of us have paid the price for not adequately preparing. Either way, targeting specific areas of the body to strengthen and increase mobility will substantially increase your odds of remaining injury free and add to your fun. Whether you are going on an epic snowshoeing hike, donning some new xc skis to try out the groomed trails, or carving the slopes at Bachelor you'll be glad you trained in advance.
This is where OMPT comes in! We are not just here to help you through a current injury. We are also here to guide and support you with your goals. We believe that being proactive is much better than being reactive. If you have been on the water all summer, you have probably developed a pretty solid core with all of the paddling you have been doing. Likewise, if you have been doing some hiking or playing some pickleball you've increased your endurance. But, when we transition to winter sports we have to think about the areas of the body that need to be in tip-top shape for us to have successful outings.
Let's take alpine skiing as an example. Alpine skiing is considered a full-body exercise, but the major muscles used in this repetitive movement are called 'prime movers'. These include the legs, thighs, hips, and feet. As such, it is important to train those areas specifically. Therefore, we must think about incorporating exercises that focus on the muscles in the feet, calves, hamstrings, quadriceps, and especially the hips. Of course, these are general and broad areas of the body, but here at OMPT your personalized sessions will go much deeper. Not only will you target areas of the body that you may not have been aware of before, but you will also be educated along the way to understand the why behind your program.
For instance, sticking with the alpine skiing scenario, we know that many movements take place during a run down the mountain. Your body is an amazing machine and a lot is going on when you find yourself skiing down a mountain. Your gluteus medius (abduct and internally rotate the thigh), peroneus longus (plantar flexes the foot), adductor longus (adducts, flexes and medially rotates the thigh), gluteus maximus (extends the hip, externally rotates the thigh, abducts the thigh & assists to stabilize a fully extended knee), rectus femoris (extends the knee and flexes the hip), vastus intermedius (extends the knee), biceps femoris (flexes the knee and extends the hip), and semimembranosis (extends the hip, flexes the knee and pulls the medial meniscus posteriorly during knee flexion). All of these areas work in concert to help you make your way down the slope.
Pretty cool, don't you think? Each of these areas of the body must be tended to in order to ensure that your body has the strength and mobility to perform the action. There are some key exercises that when performed correctly will benefit your strength and mobility which will seamlessly transfer to your skiing performance.
If you are a research nerd like us then take a look at this journal article to see the data!
And, if you prefer the summary of the article (like most of us do) here it is: "The popular sports of downhill and cross-country skiing require proper conditioning and may result in a number of musculoskeletal injuries. Injuries of this variety may be prevented by physical conditioning of the skiing enthusiast in a year-round program. We have presented a program that may be useful in both clinical and training settings as a method to enhance muscular endurance necessary for increased enjoyment of the skiing experience and to condition the musculoskeletal system for the substantial demands required of it during downhill and cross-country skiing."
Looking for adventure and community?
Check out these trusted resources and friends!
Running Forward combo 5/10k Training Group (8 weeks)
Fall 2022 start date: Saturday September 10th, 2022. (Run Sessions will be on Wednesday/Saturday)
Details click here
Prepares the participant for a 5k-10k distance event in early November 2022.
IT'S NEVER TOO EARLY TO GET STARTED!
Saying goodbye to summer is never easy. The sunny days, the floats along the river, the hiking, the biking, the golf...well, you get the picture. But, the new seasons offer us the opportunity to challenge ourselves and our bodies. Visualize what you want to be doing in 12 short weeks and let us help you get there! Reach out today to schedule a FREE CONSULT or visit our website to learn more about our packages and memberships.
Train for life,
Nicole and the OMPT team Want workouts specific to your activity? Reach out for a customized plan.