There are many reasons why some of us take a break from the slopes – not all of them voluntary. Your job’s too demanding, your kids keep you busy, you had to move to an area with no ski resorts nearby … The list goes on and on.
Plus, even though we don’t like to think about it, accidents and injuries can also force you to take an unwanted break from winter sports. Whatever the reason for your absence from the slopes – it’s never too late for a comeback!
To make returning to the slopes easier for you, we have compiled some useful tips for you. After all, it would be a shame to miss out on the next blue-bird days!
Our best tips for ski returnees
Getting back into skiing isn’t as easy as it may sound. Sure, in many cases just “getting back on the horse” will be the most straightforward way. But especially after an injury, it takes careful planning and preparation to return to the slopes without doing further damage to your body.
That’s why we have compiled the following 5 tips for returnees …
Tip #1: Take your time
Go fast or go home? Not in this case! The number one rule for returning skiers is: Take things slowly! Rushing back to the black slopes again isn’t going to help anyone, least of all your injured knee or back.
It’s better to go easy on yourself and carefully plan your comeback to the slopes. If you had a skiing injury, for instance an ACL tear, you might also want to consult with your doctor before resuming winter sports.
Even though you may have gladly thrown yourself down the steepest slopes in the past, you should stick to easy runs for the time being. Don’t fret: This will give you more time to enjoy the views and explore areas you previously didn’t know about.
Tip #2: Get fit for your return to the slopes
You don’t have to be an ultra-marathon runner to return to the slopes, but it is generally recommended to build up your stamina and endurance before taking up skiing again. After all, a long day in the snow can be quite exhausting.
That’s why it makes sense to do some cardio, core and balance exercises as well as upper and lower body workouts to get your muscles back in shape. As a first step, you can do some light endurance training like walking or jogging.
Our tip: Don’t forget to warm up and stretch before your workout!
The best exercises to get fit for skiing
… for your lower body
- squats (15 sets, 5 reps)
- lunges (15 sets, 5 reps)
- leg curls (15 sets, 5 reps)
… for your hamstrings
- bridge (hold for 30 seconds, 5 reps)
- single leg bridge (hold for 5 seconds, 5 reps for every leg)
- leg curls (15 sets, 5 reps)
… for your buttocks
- donkey kicks with elastics (15 sets, 3 reps)
- squats with hip abduction
… for your thigh muscles
- knee bends (optionally with a wobble board)
… for your core muscles
- sit-ups
- planks (hold for 1–2 minutes)
Even more tips:
You’re quite out of shape and really need to train before the start of the ski season? Check out our best tips on getting fit and ready for the slopes!
Tip #3: Use the right gear
Apart from an adequate level of fitness, it also helps to use professional equipment when returning to the slopes. After all, every discipline has its individual characteristics, and a ski built to meet these specific demands will make you feel a lot safer.
In our blog, you can find in-depth information on the ideal equipment for every discipline:
- Freeriding: the right skis for powder
- Ski touring: touring skis for beginners
- Alpine skiing: the perfect pair of carving skis
Tip #4: Use safety equipment
We shouldn’t even have to say it, but: Never hit the slopes or backcountry without the necessary safety equipment! After all, you don’t want to end up with another injury and forced skiing break, right?
A basic set of safety equipment includes:
- a good-quality helmet
- sunscreen
- a water bottle
- a fully charged mobile phone
- a first-aid kit at hand
- avalanche safety equipment for freeriding
- back protector, wrist guards and knee/elbow pads for the park
Tip #5: Keep at it
Your first day back on the slopes might be just wonderful – or perhaps it won’t. After all, a full day in the snow can be exhausting, and you first have to get back into a routine. Ski returnees shouldn’t expect their comeback to be 100 per cent perfect right away. Give yourself some time, take things slowly and reward yourself for every step of the way. After all, you did miss that traditional meal at a mountain hut almost as much as skiing itself, right?
If things don’t go quite as planned, you might even want to consider getting professional support. Ski lessons for returnees are available in most ski resorts, and it can be really helpful to have someone show you the ropes again.
If you stick to the strategy of “slow but steady”, you will keep up your motivation, reduce the risk of injury – and be back to full skiing glory in no time at all!
INTERSPORT Rent tip
You have been away from the slopes for quite some time, and your equipment is somewhat outdated? Don’t worry, at INTERSPORT Rent you can find a large selection of rental equipment at a great price.
Even if your old equipment is still good to go, it might be in need of a little TLC. Skiers returning to the sport after a longer period can get their gear back into shape with the help of INTERSPORT Rent’s professional ski service. Our RENTertainers will make you and your skis fit for the slopes in no time at all!