Conditioning and Injury Prevention
We all regret it the day after … the soreness we feel after the first day of hitting the fresh powder. “Just one more,” your friend says. That “one more” often buys you another day of soreness. The following are recommended sport-specific exercises to control delayed onset muscle soreness:
Wall Squat Holds
Back up against a smooth wall or door, keeping your shoulders and back against the wall or door, slide down until thighs are parallel with the floor. Hold for five to 10 seconds. Then return to starting position, and repeat 10 times for three sets.
Crossover Lunge
Standing with feet hips width apart, take right leg and step behind and further outside left leg, then bend both knees and lower body. Return to starting position and repeat on other side. 10 times for three sets.
Lateral Crossover Bound
Standing with feet hips width apart, push off with right leg and jump one to two feet to the side landing on left leg. As you land, the right leg should swing behind the left leg. Then push of left leg and jump back to the right. When landing on right leg, the left leg should swing behind right leg. Continue to repeat for one minute or until fatigued.
Single Leg Deadlift
Standing on one leg with knee slightly bent, bend at your waist and reach for your foot. Make sure to keep your back as straight as possible and without rotating your hips. Repeat 10 times then complete on the other side.
Bent Knee Calf Raises
Standing with feet hips width apart, slightly bend knees and then pick you heels up. Repeat 10 times and complete three sets.
Planks
Lying on your stomach, prop up on your forearms and your toes, keeping trunk and hips parallel with the floor. Try to keep abdominal engaged. Avoid letting hips sag or pointing your rear in the air. Hold 30-60 seconds, repeat 10 times.
Side Planks
Lying on your side, prop up on your forearm and side of your foot, keeping trunk perpendicular to the floor. Avoid shoulder and hip rotation as well as letting the hips sag. Hold 20 to 40 seconds, repeat 10 times.
Monster Walks
Place a circular band around your ankles. Stand with your feet shoulder width apart and knees slightly bent, take 10 to 15 steps forward, keeping feet at shoulder width apart. Then go backwards, repeat 3 times.
Lateral Monster Walks
Place a circular band around your ankles. Stand with feet shoulder width apart and knees slightly bent, take 10 to 15 steps to the side. Steps should be taken wider than shoulder width, but never bringing feet together. Go back in other direction and repeat 3 times.
Steamboats
Place circular band around your ankles. Stand on left leg, keep right knee locked and kick forward 10 times, to the side 10 times and behind you 10 times. Repeat on other side.
Rehabilitation and Sports Medicine Center
If you have any lingering pain or pain prior to the winter season, please visit your primary care physician and ask about physical therapy.
The Rehabilitation and Sports Medicine Center at Northern Nevada Medical Center provides physical, occupational and speech therapy to help patients achieve their maximum potential and return to productive living.