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New Perspectives in Physiotherapy - Debating the Present and the Future

This year's ISCP Annual Conference marks the 27th year of the Society.

The Conference will take place on 12th and 13th November 2010 in The Strand Hotel, Limerick.

 

Evening Lecture -Post ACL Reconstucti...
March 25, 2010 (7:30 pm)
(Courses) David Fevre MSc (Sports Phys) MCSP SRP Head Physiotherapist, Blackburn...
Irish Heart Foundation 13th Annual St...
March 26, 2010 (9:00 am)
(Study Days) Fee – €100/late fee €150(after March 12th 2010) / students and retired...
Sports Massage Course
March 27, 2010 (All Day)
(Courses) CPSEM run 1 day sports massage course with Louise Buffini from the Trinity...
sports taping course
April 10, 2010 (9:00 am)
(Courses) This course will cover all sports taping and aims to have a large...
Postural Care Course
April 12, 2010 (9:30 am)
(Courses) The Measurement of Body Symmetry - protecting body shape. 2 day training...
Paediatric Study Day
April 17, 2010 (9:00 am)
(Study Days) Multi-topic day including Normal Orthopaedic Variants, Developmental...
Gear up for Skiing Season PDF Print E-mail

28th December 2009  

Have a Chat with your Chartered Physiotherapist

If you are lucky enough to be heading to the slopes get in shape now to get the most out of your trip.  Any of those chronic injuries should be dealt with now - especially those knees that ache going up or down the stairs! Simple gluteal and quadricep exercises can keep those twinges at bay when on the slopes. Your Chartered Physiotherapist can assess the cause of these problems and deal with any biomechanical or muscle imbalance or other causes of these niggles.

To maximise the time you could spend skiing or snowboarding you can start to work on your endurance and fitness now. Increasing your endurance level is important to help prevent fatigue on the slopes and thus the risk of subsequent injury or muscle soreness.

Initially aim for thirty minutes of continuous exercise of a moderate intensity. If your baseline fitness is low, work at a lower intensity, for example walking. Moderate intensity exercise is between 60-80% of maximum heart rate. To calculate your maximum heart rate subtract your age from 220. For a thirty year old this would be 190 beats per minute. Moderate intensity exercise in this case equates to raising your heart rate to a minimum of 114 and a maximum of 152.

Appropriate exercises involve those that use the large leg muscles including jogging, cross trainer, cycling, stepper or even hill walking. You can combine various modes of exercise to accumulate to thirty minutes of continuous exercise.

Your Chartered Physiotherapists Guide to preparing for Skiing

  • Deal with chronic injuries now; especially chronic knee pain. A Chartered Physiotherapist can help with this.
  • Simple gluteal and quadriceps exercises can keep those twinges at bay while on the slopes. Examples of these are lunges and squats.
  • To maximise your time on the slopes, start working on your endurance and fitness. This can include jogging, cycling hiking or any activities involving the large leg muscles.
  • Thirty minutes of moderate intensity exercise on most days of the week is recommended. You can increase the intensity and duration as you get fitter.
  • A complete training programme for the ski season would include aerobic and anaerobic training, plyometrics, core stability exercises, balance activities, flexibility and weight training. A Chartered Physiotherapist will be able to advise you on all these components of training.
  • The benefits of starting such a programme go far beyond the slopes as the general benefits of being fit will improve your overall health status.

You can contact your local Chartered Physiotherapist on http://www.iscp.ie/ or http://www.physicaltherapy.ie/

ENDS

pdf Preparing for Skiing

pdf Sample Six Week Training Programme Week 1

pdf Sample Six Week Training Programme Week 2

 pdf Sample Six Week Training Programme Week 3

pdf Sample Six Week Training Programme Week 4

pdf Sample Six Week Training Programme Week 5

pdf Sample Six Week Training Programme Week 6

 

pdf When on the Slopes

 
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