Tuesday, 22 January 2019 10:31

How to get ski- fit and avoid injury, tips from Olympic skier Rowan Cheshire

Written by

Team GB freestyle skier Rowan Cheshire burst onto the international scene in 2014, when she became the first British woman to win a Halfpipe Gold medal at World Cup level at only 18 years old.

In the process, she quickly established herself as one of the most exciting prospects across all Winter sport. Still only 21, Rowan is widely regarded to be the future face of British Winter Sport, as she looks to become the first British skier ever to win a medal at the Winter Olympics.

Rowan Cheshire 1

Since making history as a teenager, Rowan has firmly established herself as Britain’s number 1 halfpipe skier, competing on the international circuit and was a strong medal contender for the Winter Olympics in Sochi 2014. However, an unfortunate fall during training just a few days before left her with a concussion and she was forced to retire from the competition.

This setback only made Rowan more determined to achieve her goal and since then, after a brief stint working as a model, she has continued to compete on the international circuit and achieved multiple top 4 finishes.

Rowan qualified for the Pyeongchang 2018 Winter Olympic Games where she qualified for the halfpipe final. With a strong performance, Rowan placed 7th in the 2018 Winter Olympic halfpipe final.

Rowan Cheshire 2

Top Tips for Injury prevention in skiing

  • As knee and ligament damage are the most common injuries to acquire when skiing it’s important to hit the gym and prepare your body for the slopes. This will help prevent injury and also allow you to have the fitness to ski longer and on more challenging terrain.
  • I’d recommend warm ups being focused on single leg stability movements, such as single leg hops and hops on and off a box, in different directions. This will help build power and strength in the legs and build stability around the knees.
  • Including balancing exercises are important to increase core stability and prepare your legs and also prevent injury. You can perform great single leg balance exercises on a bosu ball, by balancing on the flat side while trying to stay as stable as possible. Adding movements to this is a great progression.
  • Skiing involves your full body, so making sure you work out all the major muscle groups is very important.
  • You need to rest properly, skiing can be a very taxing sport and if you push it and ski when you’re too tired you could be putting yourself at risk of injury. Stretching and keeping your body fuelled well, will aid in the recovery process.
  • Being out in the snowy mountains and in that cold environment can often bring on illnesses such as a cold. This can bring a downer on the trip but also put you at risk of injury if you decided to power through and ski anyways (as you aren’t as focused and clear headed). Making sure you’re consuming enough healthy food and getting your vitamins and minerals and not consuming alcohol will help fight those bugs. Also make sure you’re prepared with enough layers, and I always recommended taking a few hand/body warmers.