Good idea to have a winter fitness program

I was incident report No. 1 last year at my favorite ski resort. It was the second day of the season, I was telemarking and I caught my inside foot on an early season obstacle (read "Tree") and I went down.

For the first time in over 30 years of skiing, I took a sled ride down to First Aid. I was crying all right, but it wasn't from the pain. It was from the fear that I might be out for the season with a serious injury. Then what would I do with myself all winter?

It turned out to be a sprain and I was back on the snow in three weeks. (Don't tell my doctors - they said to wait six weeks.)

I know a lot of you share my pain. The thing is, a lot of injuries are avoidable. Easy for me to say after the fact - after all, it's no accident that an accident is called an accident. Pick up any ski or snowboard magazine right now and you'll see many different recommended programs that we can be following to reduce risk of injury and improve our skills during the off-season (off-season for most of us, being all seasons except for winter).

I checked locally to see what types of programs and recommendations are out there. The Rockwood Clinic in Spokane offers a Dry Land Ski and Snowboard Performance Enhancement Program. I spoke with Dr. Tom Halvorson, head of the Sports Medicine Department and Brianna Barbieri, certified Health/Fitness Instructor at the clinic.

Barbieri recommends that you look at the following components when putting your program together: muscle strength, balance, coordination, aerobic activity, anaerobic power, endurance, agility and core strength.

"It's important to break down the different components of skiing and snowboarding," says Barbieri, "and then imitate those actions as best as you can to get your body adapted before the snow flies."

Many us go to the gym or have our own personal workout programs. Barbieri warns that we often overlook three important areas: balance, agility and core strength. These types of things help, for example, when you catch an edge and need to recover rather than taking the fall.

What about for snowboarders? The most important thing for snowboarders is to practice balance so you're not taking the fall. Obviously, the upper body is hardest hit in snowboard falls and it's pretty hard to train your body to withstand wrist injuries, so good balance will end up being the saving grace.

Endurance is important for all practitioners of winter sports. Delaying fatigue is going to be your friend on the slopes. You know what they always say, most injuries occur on the last run of the day. (Well, of course!) For this, Barbieri suggests that you practice aerobic and anaerobic intervals. This would be similar to taking a run and then a rest on the chairlift.

I asked Halvorson what types of snow sports injuries he most commonly sees at his clinic. No hesitation - the dreaded ACL. Of course, each sport has different injury patterns. With snowboarders you're going to see more upper-body injuries stemming from trying to save the fall. Telemarkers are going to see more ankle injuries and downhill skiers are more susceptible to the ACL injury.

"A couple of things help prevent this," says Halvorson, "Being in shape, having strong muscles but also, practicing good skiing techniques." A plug for your local ski school: Why not resolve to schedule a quick refresher course on the basics of technique with the very able and willing instructors at your favorite area.

Whichever sport you practice, be safe and use common sense out there. And while you're waiting for the snow, get yourself to the gym, sign up for a conditioning class, even take pilates or yoga - great programs to increase your core strength.

SNOW WATCH

OK, so the forecast is not looking favorable to a Thanksgiving opening. My favorite weather guru, whom I put my money on every year, claims we'll be skiing by Dec. 3.

See you on the slopes.

snow sport report

What's happening

Saturday: Silver Mountain Annual Back to Winter Bonfire Party at the gondola base after dark. Also, Silver Mountain Season Pass Party at Hot Rod Cafe in Post Falls.

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