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Conditioning for Cross Country Skiing
by Brian Brewster
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Cross-country skiing is a popular winter sport in this part of the world and why not? It is relatively inexpensive, offers excellent cardiovascular conditioning and is accessible to both recreational and competitive sports enthusiasts. Although it is mostly a safe sport, it is not entirely risk-free.
Two techniques are used by cross-country skiers: the classical or diagonal stride and the skating, or freestyle, technique. Each style involves slightly different equipment and results in somewhat different stresses to muscles and joints.
While historically, classical skiing was the predominant technique and is still practiced by all levels of skiers, the skating technique has also gained popularity in recent years. With this method, the legs are alternately pushed outward to each side as in speed skating.
Common injuries associated with cross-country skiing involve the lower extremities, the most common of these being the knee. Sprains/twists, fractures, and bruising are the most common types of injuries. As for the upper extremities, a third of traumatic skiing injuries result in “skier’s thumb.” Proper poling requires passing the hand through the loop of the pole strap and then grasping both the strap and pole in the palm. If the skier falls, the pole may extend the thumb thereby stressing the ligament. Also, the repetitive nature of cross-country skiing leaves skiers susceptible to overuse injuries.
Risk factors for injury include poor condition of ski tracks and the downhill segment of the terrain, unsuitable or inferior equipment, poor balance and inadequate mastery of the cross-country skiing technique.
As they say, an ounce of prevention is worth a pound of cure. Here are some simple precautionary measures that will help prevent injury.
- Pre-season conditioning and training are important as are proper warm up and stretching exercises before the day’s skiing.
- Choose boots relevant to your cross-country activity. Seek professional advice when choosing equipment to suit your cross-country skiing activity, skill level and size.
- Waxing of skis, tread pattern on non-waxing skis, snow conditions and tracks are important factors in reducing injury associated with slipping or falling.
- Keep an eye out for hazards such as deep tracks, ruts, iciness and sharp bends.
- Be aware of, and adhere to, skiers’ courtesy and safety codes.
- Always inform someone of where you intend to ski.
- Children should be accompanied by an adult when skiing.
- Adequate rest, nutrition, hydration and energy replenishment will both enhance performance and reduce the likelihood of injury.
- Alcohol can negatively affect your skiing performance and can be a contributing factor to hypothermia.
In the event that an injury should occur, please consult a physician to receive proper treatment and rehabilitation before resuming skiing.
Brian Brewster, ATC is an athletic trainer and a Certified Strength and Conditoning Coach with the Portage Health Sports Medicine Institute. Athletic training services are among the many services provided by the Portage Sports Medicine Institute. Portage Sports Medicine Institute is a team of professionals dedicated to serving athletes of all ages. For more information, call (906) 483-1825 or (800) 573-5001 (toll free).
posted on: 02/01/2007 12:00:00
