X Country Skiing
Cross-country skiing is an excellent form of exercise as it utilises all the major muscle groups and is aerobically very demanding whilst placing little stress on the joints of the body in good skiers. Most injuries are associated with falling accidents and result in sprains to the knee, arm and ankle. The repetitive nature of the cross-country technique can render skiers susceptible to overuse injuries to the muscles so a good stretching routine is recommended at al levels.
It would be wise to perform any mobility exercises and dynamic movements indoors, and also wear appropriate clothing for the weather conditions, (hat and gloves essential).
Obviously taking place in a cold climate, the warm-up is best undertaken by spending 10 minutes gradually building up the speed of your skiing and also the length of each movement. Once warm look at performing the warm-up stretches, holding each stretch for 15 seconds, key areas to stretch are the quadriceps, triceps and adductor (inner thigh) muscles. After every 4 stretch, spend a further minute either skiing or performing the dynamic movements in order to keep your body warm. The following sports specific stretches should also be carried out when ever possable.
After your stretching you should again warm-up into your skiing for a further 5 minutes as your body has cooled down. Competitive skiers should warm-up wearing extra layers, which they can remove at the start of a race, and also consider spending longer warming up after the stretch phase 15 minutes.
The cool down for all skiers should be a minimum of 5 minutes reduced pace skiing, with race skiers replacing their warm clothing and taking in any fluid. The aim is here is to relax the body down into its normal state gradually, concentrate on deep breathing and bringing the heart rate down slowly and safely, prior to commencing the cool-down stretches, normally once your in the warmth of a suitable room.
Rememer to dry any sweat away from your body, and if possable apply fresh warm clothing to keep your muscles warm, if you've to return back to your home or hotel, a warm shower is recommended before performing all the cool down stretches.