If you are looking for a complete full-body workout, then consider cross-country skiing. This popular winter activity exercises every muscle in the body and has the potential to burn more calories than other cardio activities. With no ski lift fees, it is inexpensive with numerous trails around Calgary which are often free to use and family friendly. But more importantly, being outdoors this winter is not only good physically but beneficial for your health.
When preparing for cross-country skiing here are some tips to help you avoid injuries, and exercises to get you prepared.
Common injuries
- Back pain.
- Ankle sprain.
- Runner’s knee or Patellofemoral Pain Syndrome (pain under or around the kneecap).
- Shin splints or Medial Tibial Stress Syndrome (pain along the shin bone).
- Achilles tendinitis (pain, inflammation, and stiffness on and around the upper heel moving into your ankle).
How to avoid injuries
- Strength train before and during the season to keep muscles strong and support joints.
- Increase your time on skis slowly when the season starts.
- Warm up before cross-country skiing as cold muscles are prone to more injuries. Warm-up can include dynamic stretching, jogging, or any movement that gets blood flowing.
- Consult a professional to make sure your skis, boots, and poles fit properly.
- Proper technique decreases stress on your body and can help prevent injuries. Consider taking cross-country ski classes if you are a beginner.
- Always check the weather forecast and avalanche warnings before going out on the trail.
Exercises to help prevent injuries
Strength:
- Rear lunges.
- Side lunges.
- Balance scale or airplane (making a T with your arms, face the ground, balance on one leg lifting the opposite leg behind you. Hold for 30 seconds then switch legs).
- Step up’s (alternate lead legs).
- Triceps push ups.
- Side plank and reach through.
- Back extensions.
- Lateral skaters.
- Split stance lunge with diagonal chops.
Mobility:
- Lunge stretches.
- Quad stretches
- Hamstring stretches.
- Calves stretches.
- Front of shoulder and chest stretches.
Story by Emily Arnott – is the fitness director at Ampersand Fitness, and a personal trainer with Heavens Fitness in Calgary, AB.
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