About the Program

This program was designed for healthy ski patrollers looking to train and maintain optimal movement and strength for the 2016-2017 winter season. This content is intended for viewers who have attended our training seminars. For more information on this program or if you have questions please contact: [email protected]. This program was designed by Mitch Owens MsPT of Union Physical Therapy in Seattle, WA, and Mandie Majerus MsPT of Lake Washington PT in Kirkland, WA. Please read the following disclaimer:

Always consult your physician or physical therapist before beginning any exercise program. The general information we are providing here is not meant to substitute or replace a healthcare professional. If you think you have a health emergency or experience increased pain please call your doctor or 911 immediately. We make no representations or warranties concerning any usage of the information here and will not be liable for any direct, indirect, special, exemplary losses or damages that may result. Reliance on any information contained in these videos is strictly at your own risk.

Self Assessment

  • Use a partner to score your performance of each movement
  • Benchmarks to be achieved for each activity are contained in the video description
  • Take note on whether you have attained the benchmark or not and what the limitation was
  • If you have pain with the self assessment portion of the program you should be seeking care by a physical therapist prior to initiating the training program.

Phase I (weeks 1-2)

  • Reps and sets for each exercise are in the exercise descriptions
  • Phase I exercises shoulder be completed without joint pain.
  • Allow for 2 days of recovery after each training session
  • Perform 2-3 days a week

Phase II (weeks 3-4)

  • You must achieve the mobility benchmarks established by the self assessment videos to progress to phase II
  • You must perform a minimum of 2 weeks of resistance training prior to beginning phase II
  • Warm up: pick 1 mobility from Phase I and 1 strength from Phase I
  • Perform these exercises 2 days a week Active recovery like stretching and low impact cardio on off days is recommended

In Season Training

  • 1 phase I mobility, 1 phase I strength or phase II strength based on ability and intention
  • 2 days a week

Active Recovery

  • Proper hydration and nutrition are key to proper recovery
  • Low impact cardio is an option to manage muscle soreness
  • Phase I mobility exercise and relief of muscle spasm will also aid in recovery

When to Seek Care

  • Pain that persists longer than 2-4 weeks.
  • Pain that is associated with a detectable loss in strength, power, or motion.
  • Pain associated with audible clunking and crackling.
  • A knee trauma that is associated with a signficant amount of swelling with the first 48 hrs.
  • Pain that is associated with pain that radiates down into your bottock or leg.
  • Pain that increases with coughing or sneezing.
  • Pain that is constant and does not change based on positions of rest or activity.
  • Pain associated with a fever.