The leaves are changing and so has your body since last winter! How can you get ready to ski or ride this fall and avoid any trips to see us at Orthopedic Associates of Denver? 

There are many components to getting slope-ready! Balance, strength, flexibility and agility play a key role in preventing injury and ensuring a successful season. Endurance is another key fitness factor that will keep you going all day on those powder days!

So what does that look like in practice? Here is a sample workout to get you started.

Cardio + Strength Conditioning: 20 minutes, at least 3 times per week

Alternate 4 minutes cardio sprints with wall sits or squats for 20 minutes:

  • Cardio Sprints: Can be done running outdoors or on a treadmill, or using your favorite piece of cardio equipment at a personally challenging level for 4 minutes – push yourself! 
  • Wall Sits: Lean your back against the wall, feet 20 inches forward, and knees bent at a 90 degree angle for 90 seconds
  • Squats: Stand with your feet slightly wider than your hips with your toes pointed forward. Look straight ahead, put your arms straight in front of you parallel to the ground, spine in neutral position, weight on your heels, break at your hip and push your bootie back as your knees bend. Watch the knees! Keep them in line with your toes and keep your weight back. 30 squats

Balance + Agility: 12 minutes, at least 3 times per week

Do 4 minutes of each of the following 3 exercises:

  • Squat and Reach: Lower to a squat position then lift up to stand on your toes as you reach arms overhead. Perform squats and reaches for 4 minutes
  • Lateral Hops: with legs together and arms out in front (stand with feet hip-width apart and knees bent; spring up and to the right; land with feet hip-width apart; repeat left): Hop for 4 minutes, alternating right and left
  • Walking Lunges: Place hands on hips, Step right foot forward to lunge, bend right knee over right ankle with left leg extended long behind; press weight into right foot and lift left foot, bringing it to meet the right foot; repeat to the left): Do 4 minutes of lunges, alternating right and left

What do you have to lose? Nothing! Give it a shot and see where you’re at – it’ll only help you build yourself into a stronger, more well-rounded athlete!

As always if you are experiencing pain with any of these exercises, stop and contact us for an evaluation. We hope to see you on the slopes this year!

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