Skihab and the Alpine Training Project
Alpine Training Project (ATP) started out with Mitch Owens PT, Mandie Majerus PT and Kristen Vaughan PT geeking out on physical therapy as it applied to common winter sport injuries we were seeing in the clinic. We decided to look at certain movement patterns, functional strength benchmarks and mobility norms to see if we could correlate these with the most common ski and snowboard related injuries. Alpine Training Project was designed to be the gold standard for injury reduction with an ultimate goal of enhancing performance on the snow through sport-specific training. Common themes across the winter sports research tomes were dynamic knee control, muscle balance between the quadriceps and hamstrings, trunk mobility and core strength, eccentric quadriceps control and foot and ankle stability.
Our skihab programs are designed to allow you to train with a whole season in mind while tracking your progress. We are all licensed physical therapists with backgrounds in recovery science, zone based training, squat biomechanics and the principles of physiologic adaptation. ATP is research-led with the individual starting point driving the component exercises. See how dryland training can exponentially improve your time in the mountains.
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.
Screen your systems and learn where you need to focus your training. This assessment will give you a sense for the strength, mobility and control that is required for your sport. This will give you tools to know which exercises are best for you.
Alpine Skiing and Snowboarding Conditioning
This program will help you get ready to hit the slopes when the lifts start spinning or tune up mid-season in anticipation of that upcoming trip. Start stronger and stay out there longer when you train with this 3 phase, 8 week program.
ATP offers a Reduced Impact and High Impact conditioning programs.
Backcountry Skiing and Snowboarding Training
This program will train you for the up and the down. Our three phase, 8 week program is designed to help you gain the mobility and endurance you need for breaking track and making kick turns on steep terrain as well as the strength and control required for descents in uncontrolled terrain.
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.