Every winter, as the first snowfall covers the North Shore mountains, Cypress and Grouse and snow reports come in for Whistler, I start feeling that familiar rush of excitement for snowboard and ski season. But over the years, I’ve learned that hitting the slopes unprepared can lead to more aches than thrills. While excitement builds, it’s important to remember that preparation is key to preventing injuries and ensuring peak performance. The slopes can be demanding on your body, so taking the time to prepare physically can make all the difference. According to research from sports medicine studies, individuals who engage in targeted pre-season conditioning are less likely to sustain injuries and report higher performance levels - aka more fun!
To truly make the most of the season and stay injury-free, I take the time to get my body ready. Here are the top 7 ways I prepare myself for a safe and enjoyable snow season:
1. Strengthen Core and Leg Muscles
I know from experience that strong core and leg muscles are the foundation of balance and endurance on the slopes. I incorporate exercises that target my quads, hamstrings, glutes, and abs into my routine. Squats, lunges, and planks are my go-to moves to build strength. I’ve also found that adding balance exercises, like single-leg deadlifts or stability ball work, helps simulate the movements I encounter on the snow. Research from the Journal of Strength and Conditioning Research backs this up, showing that targeted leg and core training can make a significant difference in balance and agility—two must-haves for any snowboarder or skier.
2. Make Chiropractic Care Part of My Routine
Chiropractic care has become a staple in my pre-season prep. Regular adjustments keep my spine healthy, enhance flexibility, and help reduce muscle tension. I’ve noticed that this not only helps prevent strains but also makes me feel more in control when I’m carving down a mountain. I always encourage regular check ups to prevent issues as much as possible before they occur. A study in the Journal of Manipulative and Physiological Therapeutics even highlights that chiropractic care can improve athletic performance by addressing joint function and pain reduction. For me, it’s about ensuring I’m in top shape before that first run.
3. Stay Flexible with Stretching and Yoga
Flexibility is something I never overlook—it’s saved me from many potential injuries. I include dynamic stretches before workouts and finish with static stretching afterward to improve and maintain my range of motion. Yoga can be used to help build strength and mental focus while enhancing flexibility. Poses like Downward Dog, Warrior II, and Pigeon Pose hare some of favourites because they target the muscle groups I rely on most during snowboarding and skiing. According to research in the International Journal of Sports Physical Therapy, sticking to a regular stretching routine can cut down muscle stiffness and enhance athletic performance.
4. Use Acupuncture for Recovery and Balance
I’ve heard great feedback from fellow skiers and snowboarders who swear by acupuncture as part of their training and recovery regimen. Acupuncture is known for its potential to improve blood circulation and reduce muscle tension, aiding in faster recovery and better overall performance. Studies in the Journal of Alternative and Complementary Medicine suggest that acupuncture promotes better blood flow and can help speed up muscle recovery—something worth considering for anyone looking to maximize their pre-season preparation and post-training recovery.
5. Rely on Massage Therapy for Muscle Maintenance
There’s nothing like a good massage to keep my muscles supple and ready for action. It's important to schedule regular deep tissue massages or sports massages during the pre-season to reduce stiffness and boost circulation. Not only does it help prevent muscle soreness, but it also makes post-ski recovery a lot smoother. Research supports this—massages can lower delayed onset muscle soreness (DOMS) and improve flexibility, both of which are game-changers for snow sports enthusiasts.
6. Prioritize Cardiovascular Conditioning
Building up my cardiovascular endurance is something I try to maintain year round but especially start to emphasize closer to snowboard and ski season. Don't fall into the trap of letting this part of your training fall to the wayside as it becomes raining and dark in Vancouver. Whether it’s running, cycling, or high-intensity interval training (HIIT), these workouts help boost my stamina so I can last longer on the slopes without feeling fatigued. Consistent cardio training improves heart and lung capacity, making those long runs down the mountain more enjoyable and less tiring, unless it's a fresh Pow day! Studies show that improved cardiovascular fitness not only enhances performance but also helps prevent exhaustion-related accidents.
7. Focus on Nutrition and Hydration
What I put into my body has a huge impact on how it performs - remember that food and nutrition is fuel to the body. Leading up to the ski season, I make sure I’m eating a balanced diet rich in lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables. Over the winter months, this often includes more frozen fruits in smoothies as they become less available as fresh options. Proper nutrition supports muscle recovery and energy levels, giving me the fuel I need for those all-day ski sessions. Staying hydrated is equally important, as dehydration can lead to cramps and fatigue. I keep a water bottle handy and prioritize hydration before, during, and after hitting the gym or slopes.
In conclusion, preparing for snowboard and ski season in Vancouver and Whistler is more than just waxing my board and double-checking my lift pass. It’s about investing in my body with strength training, chiropractic care, flexibility routines, acupuncture, massage therapy, cardiovascular conditioning, and a focus on nutrition and hydration. These steps have made my time on the slopes more enjoyable and kept me injury-free. Trust me, your body will thank you when you’re carving down that perfect powder with confidence and ease and not feeling like a 90 year old person for the following week.
Dr. Alfredo is a health enthusiast who’s goal is to help people and families live healthier, happier lives. My philosophy on health is simple - our body’s have the amazing ability and potential to self-adapt, self-regulate and THRIVE in this world.
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