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Powder-ready: Why you shouldn't hit the slopes without strength training – preventing injuries!

Powder-ready: Why you shouldn't hit the slopes without strength training – preventing injuries!

Strap in, ski enthusiast! Got your ski pass? Check. Gear? Double-check. But hold on – before you conquer the slopes, it's not just about grabbing your ski pass; you should also have your "muscle pass" ready! Why? Not because AURUM in Davos and Chur is open 24/7 (although that would be awesome!), but because there are at least 5 other reasons standing between you and pain-free slope fun. Approximately 52,000 residents in Switzerland get injured while skiing each year, including 9,000 snowboarding accidents and around 6,000 sledding incidents! So, before you hit the mountain, let's explore together why your body needs more power than a snowboard in powder snow! Preventing sports injuries can be that simple.

#NoMusclesNoMountains #PowderPrep

Sports injuries: Sports are deadly?!

Bruises, a torn ligament, strains, or even a broken bone – sports are deadly! Yes and no simultaneously, as the risk of injury does increase in some sports like skiing and snowboarding. Whether you're a pro or a recreational athlete, a little risk comes with the territory of sports, yet it's still worthwhile because these activities are fun, strengthen the cardiovascular system, and overall health. And the risk of injury can be reduced. Thus, starting the season well-prepared reduces the risk of a sports injury.

How muscles make a difference in skiing

  1. Stability and balance: Strength training not only strengthens muscles but also improves balance on skis.
    Study: Smith et al. (2020) – "Effects of Resistance Training on Balance in Skiers."
  2. Injury prevention: Strong muscles act as a shield against injuries, especially during fast and unpredictable movements on the slopes.
    Study: Winter Sports Medicine Journal (2019) – "Impact of Strength Training on Injury Rates in Winter Sports."
  3. Endurance and performance: Strength training boosts endurance, crucial for longer ski days and better performance on the slopes, ensuring you can master the famous "last run" safely and with style.
    Study: Bergstrom et al. (2021) – "Endurance and Strength Training Effects on Skiing Performance."
  4. Faster Recovery: Well-trained muscles recover faster, essential after an intense day on the slopes.
    Study: Sports Medicine and Rehabilitation Journal (2018) – "Role of Strength Training in Muscular Recovery for Winter Athletes."
  5. Efficient skiing: Strength training enhances movement efficiency, leading to smoother and more controlled skiing.
    Study: International Journal of Sports Biomechanics (2022) - "Kinematic Analysis of Skiing Movements with Strength Training Intervention."

Safe fall management: What matters?

Consider a well-trained skier taking a fall. Their well-developed muscles enable a quicker response from the stabilizing muscles around the joints. This reduces strain on these joints, lowering the risk of injury.

In contrast, an untrained skier might have less control over their muscles during a fall. This could result in a delayed reaction, increasing the strain on the joints and the risk of injury.

In both cases, muscles play a crucial role in absorbing impact forces and stabilizing the body, ultimately influencing the risk of injury. So, training really does make a difference here!

Better coordination for more fun: But how exactly to train?

For example, in skiing, but also in falling during sports or at home, better coordination helps prevent injuries. At AURUM, coordination is indirectly trained in every exercise. Through Muscle-Mind Isokinetic Technology "MIT," muscles and the brain form a biofeedback loop that continuously optimizes itself, setting a maximum muscle stimulus with minimal injury risk. This enables better muscle control, a clear advantage in avoiding sports injuries. Discover in a free trial session how AURUM's Muscle-Mind Isokinetic Technology elevates your coordination to a new level and strengthens you for both sports and everyday life!

Recommended Read: Guest post by Surgeon Dr. med. Andreas Krüger – Stronger is better

Preventing injuries with AURUM Training

Why are we your ideal partner for preventing sports injuries? Because we love (winter) sports ourselves and have no desire for injuries and setbacks. Of course, we're very active ourselves, engaging in various sports, from skiing and mountain biking to professional arm wrestling 😀. We even have a studio right in the Davos winter sports area. In Switzerland, Germany, and Liechtenstein, AURUM clients can prepare for the season, returning home without sports injuries – all in just 6 minutes per week.

More strength, better balance, lower risk of slips and falls. Get fit for winter in just 6 minutes a week. With strength training at AURUM.

Muscles as an ideal shield against injuries

For athletes, AURUM Training serves as a great complement. Let's take skiing again as an example: the sport comes with a not-to-be-neglected risk of injury. A small lapse in attention can quickly lead to injuries in the knees, back, and upper extremities. However, those who engage in regular strength training, strengthening their muscles, are ideally preparing for the season and reducing the risk of injury. Dr. med. Hanspeter Betschart, Chief Medical Officer of Swiss Olympic, who himself trains at AURUM, explains: "With strength training, you train the structures (ligaments, tendons, and so on) so that they don't get overstrained or injured because they're not regularly used."

During skiing, almost all muscles of the body are engaged, but the leg and core muscles are particularly crucial. Exactly these muscle groups are trained together in your AURUM Training on the leg press, lumbar extension, and seated pull-up. This way, you can fully enjoy the ski season because you've already built up the necessary muscles and required stability beforehand.

From reaction to coordination: The interplay of the nervous system and muscle control

During falls, it's not just about muscles but also the interplay between the nervous system and muscle control. Falls can be triggered by loss of balance, lack of sensory perception, or inadequate muscle reactions. The nervous system plays a key role by quickly and precisely sending signals to the muscles to stabilize the body. A well-coordinated interplay between nerves and muscles is crucial to prevent falls and sports injuries or minimize their effects. However, even the cleverest brain needs muscles to show off! Because without muscles, there's nothing to coordinate.

Strengthening coordination and responsiveness with AURUM

The "Muscle-Mind Connection" is crucial for the interplay between the nervous system and muscle control. By consciously sensing and controlling the muscles during training, not only do you strengthen the muscles, but you also improve the efficiency of nerve-muscle communication. Not just targeted but also conscious muscle training plays a crucial role here. Targeted training promotes this connection. Coordination exercises, balance training, and functional movements are essential. They not only strengthen muscles but also sharpen sensory perception and shorten reaction times. In short, consciously think about the muscles you're training for an optimized Muscle-Mind Connection and prevent injuries in sports.

More strength, better balance, lower risk of slips and falls. Get fit for winter in just 6 minutes a week. With strength training at AURUM.

Why is Jogging or moderate strength training alone not enough for preventing sports injuries?

The answer lies in muscle fibers. Each muscle comprises different muscle fibers, each with specific tasks:

  • Fast-Twitch Fibers: They can react very quickly and produce tremendous force briefly. Think sprinting. However, fast-twitch fibers also fatigue quickly. At AURUM, you train these fibers at the beginning of the exercise. Their force diminishes relatively quickly, and then the slow-twitch fibers take over. During winter sports, you need these fibers, for instance, when sliding. Then these muscles can react quickly, preventing a fall or ensuring a safe and controlled one.
  • Slow-Twitch Fibers: These have a slow reaction time to stress but are particularly resistant to fatigue. These fibers are suitable for endurance activities and enable the execution of lighter loads over longer periods. You also train these fibers at AURUM! On the slopes, they ensure you're not immediately exhausted after several runs and can find your way to the après-ski.

Ideal injury prevention trains both fiber types, so jogging alone is not sufficient. This activity primarily forms slow-twitch fibers.

If, after several runs, you still want to stand confidently on the slope and not arrive utterly exhausted at the après-ski, it's high time to give your body the right power. With targeted strength training tailored to your muscles' needs, you not only strengthen your stability but also improve endurance, accelerate recovery, and prepare yourself for winter. Because staying fit through winter is more fun!

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