Don't hesitate - participate!
A warm sweater, dry socks, pair of cross-country skis, poles and boots is all that you will need! At a minimal cost, cross-country skiing can be done anywhere, from backyards to carved trails and open fields to world-class courses.
Cross-country skiing is typically done on level ground, but is not restricted to the plains, and can include mild slopes. In fact, to ascend a hill on these skinny skis, a wide stance is taken to lead up with your legs pushing outward in short strokes. The majority of a cross-country stroke enables the skis to lengthen leg, arm and trunk muscles to their fullest capacity. As one leg pushes behind, the opposite arm reaches forward, creating an energetic stride. This striding effect requires stretching of essentially all your locomotive muscles, but also allows you to gain in flexibility as you ski. It is not limited to your legs, but brings your entire body, as it lengthens, to new levels. This activity does not involve pounding and is easy on your joints. The motion is a gliding action over the top of the compacted snow.
Physical therapists would say cross-country skiing is nearly a perfect sport. It provides all the benefits of any exercise program. High on the list is the endurance aspect of the sport. Second is the flexibility component. Thirdly, it is very affordable and accessible. The pluses are very high and the negatives are very low. Cross-country skiing is one of the only snow sports that allows you to enjoy the fresh air while being low in physical harm. This sport's main injury may be from overuse or improper training prior to your outing.
This is a low-injury sport, but there is the chance of developing tendonitis from overuse. Tendonitis in this sport can occur at the back of the lower leg, known as the Achilles. With cross-country skiing apparel, the boot adheres at the top of the toes, and the heel is not attached. This ski boot was developed to allow the push-off phase. This repetitive motion can create pain over a period of time. It can feel as if the Achilles is pulling and creating tightness within the tendon.
Be sure to stretch before, during, and after you ski. Place one foot behind you, toe in, heel down, and then lean forward while holding onto a sturdy surface. This surface could be a wall, a countertop, or a tree! No bouncing the leg, as this may appear as if you are trying to push over the tree. No need to irritate the tendon - just hold this position. Lean hips forward from your waist and hold the stretch for 5 to 10 seconds. Do this stretch three to five times, relaxing between each stretch, or alternating legs. This is highly effective in preventing and recuperating from Achilles irritation.
Cross-country skiing is a wonderfully fun and refreshing sport. It is possible to ski almost anywhere. You need snow, but you do not need an expensive ski pass. Get out and have fun!
If a problem develops, be sure to contact one of Pinnacle Physical Therapy's therapists to schedule your appointment today! Coeur d'Alene (208) 665-2000 or Post Falls (208) 777-4242.
- Pinnacle Physical Therapy