Wrist Injuries with Dana Ranahan

Mark: Hi, it’s Mark from TLR. I’m here with Dana Ranahan of Body Works Physiotherapy in North Vancouver, body-works.ca. And we’re going to talk about fooshing injuries. Did I get that right? Fooshing   Dana: Pretty close.Hi Mark. They’re actually called Foosh. So the acronym is F O O S H. So you can kind of […]

Winter Injuries

Mark: Hi, it’s Mark from TLR. I’m here with Dana Ranahan. She’s the owner of the chief physiotherapists that Body Works Physiotherapy in North Vancouver, BC, many time winners of best physiotherapists in North Vancouver. And we’re going to talk about winter injuries. You seeing a lot of winter issues these days Dana?  Dana: Hi […]

Calf Raises

These will help strengthen your gastrocs/soleus muscles which can become quite exhausted after a long day on the hill. Feet hip-width apartRaise onto toes as high as possibleRepeat with knees bent.

Clock Balance Excursions

These will help you improve your balance which is constantly being challenged by the various terrain on the ski hill. Keep the stance knee in line with the footReach out as far as possibleMinimal weight through moving leg

90 – 90 Hip Rotations

Good hip mobility is essential to ski or snowboard effectively without compensating other areas of the body. Neutral spineFold forward at hipsLift leg for increased difficulty

Plank

It is important to have good core strength to protect your spine as well as help create power when skiing/boarding. Elbow in-line with shoulder jointNeutral spineAdd leg or arm lifts to increase difficulty.

Squats

Squats are very effective for quadricep and gluteal development, both of which are heavily utilized during skiing/boarding.Feet hip-width apart Stack ribs over pelvis and keep core gently engaged Avoid knees coming past toes if you have knee sensitivity.

Split Squats

This is Ryan’s favourite exercise to strengthen the gluteals which are very heavily utilized when skiing/boarding. Forefoot resting on a bench or chairKeep knee in line with footSqueeze the buttock and drive hips forward on the way up