Ski season is starting. Are you ready for skiing? How your body is ready for this, as some call it light recreational activity, but skiing is much more than that. Find out in this article the most important issues related to the preparation for skiing and evaluate your ability to avoid injuries which are increasingly common due to inadequate preparation.
I have personally witnessed how unprepared the body for strenuous ski days, there are serious consequences for violations, and another failed winter ski vacation SHOULDER DISLOCATION AND RECOVERY-my story. Muscle fatigue, lack of stamina, concentration and other disadvantages are the main cause of crashes with serious consequences. Experiences and experts say the biggest enemy is muscle fatigue for skiing, and it is responsible for many ski injuries. The data shows that during the seven-day ski break, on Wednesday and Thursday, going on the greatest number of falls and accidents, especially in the afternoon! When you falls the most common injury is knee injury, as a result of crossing skis (anterior cruciate ligament injuries with almost 10-15% frequency), next one is dislocations of shoulder, injuries collarbone, hip injuries and others. Such injuries can permanently prevent you ski or may result in chronic pain and problems throughout life.
There are basic principles and principles of training on how to prepare your body for the efforts that follow the ski vacation. Basic components of the preparation are: Cardiovascular Training, Functional Strength Training, Flexibility Training, Balance and Proprioception Exercise, Specific Ski and Plyometric Training.
Preparation and training should start from 6 to 10 weeks before the holiday. Cardio training consists a minimum of 30 minutes of cardio exercise with a change of pace from 2 to 3 times a week: bike, running, rowing … If you can not endure the intensity for 30 minutes, insert a pause of 1 to 2 minutes between activities than 3 minutes. Functional strength training is strengthen the entire kinetic chain represents a functional simulation of movements in skiing. Individually perform exercises and movements (jumps, steps forward, kettlebell, ropes, a combination of push-ups, pull-ups and burpees) and later assembly into one unit will prepare your body for similar tasks that await you on the track. Flexibility training is compulsory and represents a very important static and dynamic stretching torso and legs in preparation for skiing. Your body will be more flexible and less susceptible to injury collisions and falls. Stretching after worm up and after functional training and strength training! Training of Proprioception and Balance. Dynamic equilibrium must control the balance in body movement while skiing. The basic ski movements and techniques involve transferring weight from one foot to the other, and a balance through exercise proprioception that provides better control of movement in the knee (T plates, plate with a semi-sphere, cylinders of different sizes, SLACKLINE – wide band stretched between two supports, INTO BOARD – slab roller, BOSU ball) is fixed for safe skiing. Specific ski and Plyometric Training simulates real ski movements, develops explosive power of legs and CORE muscle (strengthening the abdominal wall, rotator troops and lumbar). Through the basics of exercise squats and jumps with the load to the cables for more faithful simulation of a particular ski position.
Active stabilizers of the knee are the most important when it comes to strengthening the muscle and prevention of skiing injuries. Include:
extensors of knee – the quadriceps
hamstrings, flexors of knee – hamstrings bits: muscle biceps femoris, semitendinosus, semimembranosus
adductor and abductors of leg – large, long and short adductor, muscle gracialis
Here you can look at the examples of exercises, for more information and an appointment please contact mail firstname.lastname@example.org
Very common sports injury that can result in a problem in the shoulder part throughout all your career. As I pulled my shoulder while skiing just a few months before going to work as a fitness instructor in Dubai, my full recovery and return to the gym, will be the topic of today’s text.
In short we will go through the anatomy of the shoulder part, the concept and the types of dislocation of the shoulder joint. Shoulder hoop consists of 4 joints that connect 4 bones. Specifically shoulder joint bind the two bones: the humerus and scapula. Joint is securing firm tissue, known as ligaments. Shoulder joint is also secure by deltoid muscles and tendons. This joint is the most mobile joint in the human body and thus the most likely to cause most complicated injuries. Dislocation occurs after separation joint parts after some force. Depending on the direction of the shoulder dislocation, there are: front (among the 90% of all dislocations), rear and bottom dislocations. Due to the dislocation of degradation and stretching the ligaments that hold the joint, or in severe cases leads to the tearing of ligaments.
After signing the contract for the fitness company from Dubai and waiting to finish the paperwork and visas in order to make the journey, in the meantime, I decided to go in January, on Olympic mountain Jahorina for skiing. As a good and experienced skier, for me it’s supposed to be a relaxing holiday before working trip. Turns out it was not. 3 days of fog, cold weather did not stop me to open and close the wire on the track, what i always did. 4th day and a beautiful sunny morning promised it will be a beautiful skiing day. After a couple of slope in the morning at one moment I split off from the team and started alone to ski. A small error and high speed caused huge inertia, rolling and fall on head and right shoulder at one time. The vertical drop and strong shock caused the internal dislocation of the shoulder which was concluded by an Englishman, random skier who skied here and stopped to help me, he is a doctor by profession. Ski-do is came for me, and on the way to a small clinics I did not remember anything because of pain. Upon arrival the doctor and after removal equipment from me scene it was terrible, right shoulder almost did not exist, even hoped in a hand movement was impossible. Proposal is to send me in Sarajevo hospital, because the case was complicated. I told the doctor that the pain is not a problem I can tolerate that, just ask him to try to return the shoulder. With the great fear, which I felt at his behavior, he put me on the bed and almost with the principle of the lever at a mechanic’s, he move shoulder back into place. Satisfaction was mutual, he put me the triangle and bandage, and the next 4 days hotel was the only place I spent time where I had a lot of time to reading and analyze this form of injury.
After i get at home i saw the mail where it said that 1. April will be my first working day in Dubai so i need to be there. So i have to two months in order to be able to work or simply cancel the long-awaited job. Head of the hospital, which was considered like the best experts in this field, told me that is happiness that I only stretch the ligaments and the best way to get everything back is to practice BREASTSTROKE SWIMMING at the pool. Hand I could not lift more than 20 cm from the body, it was all tight with every move and the pain was strong. Initially the pool’s right hand almost had a 10% function. Water is becoming more and more strained tendon and weaken the entire joint inflammation. Arm was more mobile, water is massaged and also help to moderate movements regain function. Progress has been significant. 1st of April, I was in Dubai at the end of the same month I lifted 100kg in the bench press which meant the end of my complete recovery and return to the scene 🙂
Recovery prognoses were that I would need six months to rehabilitate the injury, which i almost achieved in less than 3 months. Breaststroke Swimming without any medications, creams and treatments showed a large positive effect for the rehabilitation of the shoulder dislocation injuries.
Ski Dubai is a closed ski resort that extends over 22,500 square meters. It is part of the object Mall of the Emirates, one of the largest and most exclusive malls in the world, located in Dubai, United Arab Emirates.
The resort is opened in 2005th, has 85 meters high path that branches in five slopes, which are on average 400m in length and steepness that are different weights. Ski resort has three lifts: one dish that you climb to the top, a four-seater also to the top of the station and a lift for beginners that those who are learning to ski. The whole area, which is under the snow is 3,000 square feet and includes a snow park, climbing walls, tunnels, bobsleigh track and many other attractions. Ski Dubai have penguins, they have own show several times a day. As far as rental equipment all included in the price, except hats and gloves (ski or board, jacket, ski pants and even socks). Price for 2 hours of skiing is about 45 euro. You can take also daily chart which is about 70 euro.
Extremely efficient insulation system helps to maintain the object temperature from -4 ° C during the day and -6 ° C at night when the snow is produced.
Interestingly, what about ski resorts are restaurants, bars and cafes that offer views of the ski slopes and trails, but also evoke the true winter idyll like restaurants in major ski resorts around the world, and so is one of the restaurant called St Moritz. On the trail in between four-station is also a beautiful restaurant with a real winter atmosphere and interior.
Two hours of skiing looks or maybe a little short, but when you’re at a temperature of -3 degree and the outside is 35 degree or more, temperature shock is large. You will be quite enough, considering I’ll quickly go over all paths and that the time path of descent and climb cableway is very different and very soon you will be cold. But pleasure is quite satisfactory.
In the center there is also snow park, where the main actors are young Arabs locals, you will not believe it, I performed a fantastic ski fact that hardly anyone dared.
There is also a competition that is held every year in the ski resort, called ICE WARRIOR CHALLENGE. The most readily compete in various disciplines and polygons at a temperature of less than 0. The real attraction, and I awards are attractive.
In all the monotony of the desert, high temperature, high humidity what is dominate in Dubai, Ski Dubai is a chance to forget a little bit about it and feel the winter idyll at least for one day, especially if you are from areas where is the winter season with lots of snow and winter magic.
live from Ski Dubai 🙂