Biomechanics & Training
Biomechanical Assessment / Fit To Ski Sessions / Core Stability Training / Pre-Ski Exercises
Look after your Body and it will look after you
At Bonne Sante we are committed to enhancing your performance and optimising your skiing ability. Ensuring that you are 'fit to ski and board' is the best way to help prevent injuries from occurring.
Lots of people try to get fit before they hit the slopes however sometimes pumping iron in the gym is not enough. Mimicking sporting movements with weights or machines in the gym can sometimes have a negative skill transfer and decrease your performance. Our approach involves correcting the body to where it is meant to be mentally and physically so it will perform at its natural best. This involves:
- Ongoing correction of muscular imbalances caused by your sport
- General functional strength training to make you stronger & faster
- Balance & flexibility training (where necessary)
Biomechanical Assessment
We recommend having a biomechanical assessment to identify areas of weakness and restrictions within the body.
During a biomechanical assessment we will take a detailed history of your past and present sporting activities, level of skiing whether it be on or off piste, past injuries, general health and exercise regime. We will then carry out a detailed assesment looking at your posture, flexibility and strength throughout different muscle groups. If we identify any areas of weakness or restrictions, addressing these can have a great effect on your skiing performance. All levels of skiers can benefit from this detailed analysis. Once we have identified problem areas we will set goals with you and develop a suitable exercise programme.
Who needs a Biomechanical Assessment?
- Anyone having difficulty progressing or refining ski techniques, despite good instruction and levels of fitness.
- People suffering on-going aches and pains during and after skiing, despite good strength and stamina.
What are the benefits of a Biomechanical Assessment?
- To overcome weaknesses and ski with greater efficiency
- Fewer aches and pains after a hard day on the slopes.
- To aim to ‘wake up’ muscles, so they respond more efficiently.
We can work closely with your ski instructor to optimise performance both on and off piste. This helps to ensure our findings really do carry over to your on piste skills.
At Bonne Santé we also offer treadmill and video analysis.
Fit to Ski & Board Sessions
NEW to Bonne Sante this year are 'Fit to Ski and Board' sessions. These are held at the Club des Sports on La Rue de la Balme on Tuesday evenings from 17:30 to 18:30.
The fit to ski & snowboard classes include:
- strength training
- cardiovascular fitness and stamina
- plyometrics
- speed and agility
- core stability and pilates
- flexibility training
- balance and proprioceptive training
The circuits are designed to help maximise performance on the slopes and to help minimize the risk of injury. The classes are all run by a chartered physiotherapist who will ensure you are working safely and effectively. She will also help to optimise your positioning and biomechanics.
Prices are 10 Euros a class or block book 10 consecutive classes for 70 euros.
Please contact Bonne Sante for further details.
Core Stability Training
As many as 4 in 5 people suffer from back problems at some point in their lives. In the sporting world our backs are at high risk due to the on-going demands required to achieve high level activities. At Bonne Sante, we recognise the need to prevent back problems occuring, treat problems that are already there and help avoid problems arising again.
Core Stability training is based on a similar concept to pilates. It aims to maintain spinal alignment and stability. If you seek help for a back problem at Bonne Sante, it is possible that your therapist will initiate a core stability programme along side other techniques, such as mobilisations, manipulation, soft tissue work and various other therapeutic methods.
What is Core Stability Training?
Your 'core' muscles are situated in and around your pelvis. They act as a corset or stable platform which support your back and pelvis during day to day activites. If your 'core' muscles are not being recruited properly your back is at a higher risk of aggravation, injury and pain.
Core stability work or spinal stabilisation training aims to revive deep abdominal, back and gluteal (buttock) muscles that are known to protect the back. Your deep abdominal muscles, namely your transverus abdominus (TVA), form a corset around your tummy and back that protects your spine.
These muscles often do not work as well as they should in people with back problems. However, even the fittest and highest level sports men and women may have a weak 'core' without realising it. These people are at a high risk of suffering from back pain over time. Core stability work will teach you to strenghten these muscles and stabilize your back.
Are core stability exercises difficult?
The difficulty with core stability exercises is learning to identlfy which muscles need activating and then learning to switch them on correctly. Back problems seem to make the brain forget how to activate these muscles properly. Therefore, these muscles may have not worked efficiently in a long time and they may be very weak. It is essential you have the right feedback from your physiotherapist. Your physiotherapist will also ensure that you are not bracing or over-compensating with the more superficial muscles.
How do I work these muscles?
Your TVA muscle works in a similar way to your pelvic floor muscles. If you know how to contract your pelvic floor it is likely that you will also be working your deep core muscles. However, it is strongly advised that you have an assessment from an experienced physiotherapist in order to identify the exact areas that need work. From there the physiotherapist can then set the exercises at the right level for you. As the muscles get stronger the exercises can become more dynamic and involve the use of gym balls, postural and balancing activities.
Pre-Ski Exercises
Warming up to ski Before you hit the slopes is a good idea and performing a few stretches is the ideal way. A few are shown below. Do note you should be holding the move for at least 20 seconds.
