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JAMIE 0:08
if your passion is skiing, snowboarding or snowshoeing This is the episode for you. As we talk about nine ways to never miss a powder day because of pain
INTRODUCTION 0:23
fit and healthy Denver podcast where we discuss all things revolving around health, fitness and wellness in the amazing state of Colorado so you can get behind the scenes information from industry insiders, special events and more coming up because our host physical therapist and strength coach Dr. Jamie buffet, and here we go.
JAMIE 0:48
You may or may not know this about me but one of my passions in life is snowboarding. I love just getting out there floating on a powder. You know hanging out with your friends enjoying the run talking about it, having a beer talking about even more just like we all do. I think like many of us that’s why I moved out to Colorado. I was tired of you know Flatlander lifestyle and wanting to get out here in the mountains in the wintertime enjoy the snow and you know I didn’t know it at the time but in the summertime enjoy hiking and running and everything the mountains offer but you being in Colorado, it’s a huge advantage for us to have that so close that we can enjoy. And I think you know this year voted the most. We have to really focus on the quality of our days that we can and one of the best things about living in Colorado is a powder day. If you’re a skier or snowboarder you know exactly what I mean. There’s skiing, snowboarding, snowshoeing, and throwing is great. But on a powder day, nothing compares. So, you know, one of the things we help people work with is injuries that stopped him from being able to ski, snowshoe and snowboard. And so I thought today what we talk about is ways that you can avoid missing those days. Because I can tell you from personal experience, being at home looking at pictures and videos and comments and text about how awesome the powder day was, while you were sitting home with an injury. Miserable feeling miserable. So let’s talk about nine top tips. To help you never miss 100 days again, right now you know a little bit of a joke but serious as well. You know back pain is going to develop if you have a little bit of back pain. If you’re sitting in the car for a long time, especially if you’re getting caught in traffic that’s gonna flare some things up and that may let you know if you have Saturday and you get stuck in five hours of traffic Sunday, you may not be able to make that founder day. So plan ahead to avoid that by setting the traffic at all costs. Number two, do a dynamic warm up. So dynamic warm up is really where you take your muscles, joints and nerves, warm them up and loosen them up to get you ready for that activity. So it’s gonna be a little bit different for a skier. You’re gonna want to loosen up a little bit more knees and hips first gear a little bit more trunk rotation for snowboarder, same thing with snowshoe or a little bit more arms but just try to move your body actively through similar motions as you would with your sport. Look to be doing that for two to five minutes. Start slow and build that up faster and faster. And if you do that, not only will it make you less likely to get injured working out for your skiing or snowboarding or snowshoeing and actually improve that because another thing it does it Prime’s the brain for those movements. So it’s a little bit of brain training as well. Okay, number three, check your gear. seems obvious, but I’ve made this mistake a couple of times myself. So your gear, if something gets your boots are just a little loose if you’re not quite all the way clipped in and your bindings and your snowboard. If your foot is coming up a little bit too much on your snowshoes. All these can lead to pains or wrecks for that matter and falls and injuries so blindly while they seem obvious. We’ve all probably done it, you know where you pop out of a ski or something. It’s just a little bit loose and it causes you to have an accident. Those accidents can cause pain. Check you’re here. Number four for skiers and snowboarders out there. wax your stuff. You know you’re getting that good wax can really help you to get those terms right where you want to be in better control. So really wax your board and your skis and just have proper control while you are arriving. And that can prevent pain or injuries. Number five, get in shape before the season. One of the more important ones is that there’s a big difference between being achieved and being in winter sports. They’re different. You know, a basketball player needs a different set of rules and a different set of skills than a baseball player or a volleyball player or a weightlifter and the same goes for winter. Sports. So we need to be able to you know if we want to pull off that type turn or land a jump, you know you need to be able to do that and you need to be able to do that you
JAMIE 5:33
have to train so trained specifically for the things you want to be able to do. If you don’t, don’t be surprised if you know you don’t pull off that crazy 360 We’re planning on doing and you know, you catch an edge and you get yourself hurt. So really get in shape before the season. And then you know, continue to train and build and strengthen your body so that you have a really good strength and conditioning program that mimics the movements of skiing, snowboarding or snowshoeing that you’ve really wanted to take things of food. So food, water, or what fuels or your body and that gives you the power. And so if you were getting tired throughout the day, you may not turn the way you normally would, you may not slide right into that position in between the trees. And it’s not really due to skill, it’s due to your muscles not being powered the right way. And so you can’t quite perform the way you would and this can also lead to crashes. So nobody wants to have a yard sale or scorpion kick when a quick snack could have prevented it. So stay hydrated, get some good, good fuel and really get your body prepared for the task at hand. Alright, number seven. Don’t skip the last run, but make it an easy run. So there’s a saying you’ve heard in the last round the day you kind of think it’s a stupid thing to be completely honest. Of course you’ve heard you get hurt on the last run today. It’s not like you’re going to do a run, get injured and then write again. So by definition, it kind of has to be the last word of the day. But with that being said, you know when your legs are getting tired and you know you really shouldn’t hit that double black diamond mobile run when at the end of the day your legs are fatigued. So you know, hit those harder runs after you’re warmed up, but kind of more of a mid-mid day once you’re ready or after rest. Doing the hardest round of the day at the very end. It’s not always the smartest idea. So let’s skip that last run. Don’t skip it. Sorry, don’t get that last run but make it an easy run. All right. Now number eight. So do the right exercises. So exercising to get rid of pain is okay as long as it’s working. But doing general exercises that are unlikely to ease your pain may actually make it worse. So use the interest that’s specific to your body, your movement issues aimed at easing your pain and getting you back to riding on the mountains in an amazing pattern. So I know that may seem complicated, but just like everything else there are right and wrong. So if what you’re doing isn’t working, you need to find something that is helping you and number nine related to this. Find yourself a good winter sports specialist physiotherapist, chiropractor, athletic trainer to work with you. They can not only help you with getting in shape for the season, by helping you do the right exercises and doing the things that will get you back to those powder days so that you don’t have to sit on the couch and be jealous of your friend’s Instagram account this year. So if you want more information like this and with more written information on everything you can do to get back to a better day. You can go to kinetic chain divert.com backslash scheme, dash injuries, dash divert, and you can download all of this information and much much more. So hopefully you’ve enjoyed this episode, and I would love to see you out on the hill. All right, enjoy.
JAMIE 9:29
Thank you for listening to the fit and healthy Denver podcast. Good
