Waterskiing & Physical Therapy
As the mornings are getting longer and Lake Washington is getting calmer, it’s the perfect time to start training for our summer water sports! As a water sports enthusiast in the Pacific Northwest, it can be hard to keep on top of training for water skiing and wakeboarding in the winter, but it is not too late to get yourself summer ready. Although waterskiing is my summer sport of choice, many of these tips can apply to wakeboarding and wake skating as well.
Importance of pre-season training
The most common injuries while water skiing are lower extremity sprains and strains. This is often hamstrings, glutes, or low back, but ankle sprains can also occur following a fall if your ski is pulled off your foot.1 I also see injuries to the shoulders and upper back, frequently due to poor conditioning and training. While accidents happen, sprains, strains, and post-exercise soreness can often be prevented with appropriate conditioning and sport specific training.
Basics of waterskiing
Waterskiing is a great way to get on the water, either competitively or recreationally. Competition slalom skiers navigate a series of 6 buoys. If they successfully round each buoy, one of two things will happen: their rope shortens, or the boat speeds up, each of which will make it more difficult to get around the buoy on their next pass. Typically, novice skiers ski at 26-28 mph, while expert skiers ski at 34–36 mph. When the boat is going at this speed, an expert skier will decelerate to 20-22 mph to round the buoy and accelerate to speeds up to 70-80 mph!2 These speeds, acceleration, and deceleration require tremendous strength from the body. Beyond the strength needed while you are standing, deep water starts require the skier to resist forces approximately 1.5 times their body weight.3
Recreational skiers may not have buoys or perfectly calm water to practice. Training on open water like Lake Washington or Lake Sammamish requires slightly different techniques, as skiers must navigate these extra hurdles. However, many of the mechanics remain the same.
Biomechanics and anatomy of waterskiing
Waterskiing is truly a full body workout. Here’s a look at a handful of the muscle groups involved:
- Gripping the handle (finger and wrist flexors)
- Flexing and extending the elbow (biceps and triceps)
- Stabilizing, retracting, and depressing the shoulder blade (trapezius, rhomboids, pectorals, and rotator cuff)
- Extending the shoulder (latissimus dorsi, deltoid, pectorals, teres major, and triceps)
- Extending hips and leaning away from the boat (transverse abdominus, obliques, erector spinae, quadratus lumborum, glute max, and hamstrings)
- Absorbing shock from the wake or chop in the water (quadriceps)
Each of these muscle groups should be trained pre-season and during season in ways that best simulate the demands placed on the body. For slalom skiers it is essential to regularly train in a tandem stance (one foot in front of the other), as you would be standing on your ski. This will help improve your balance and core coordination required for being on your ski. Many common strengthening exercises, such as squats, deadlifts, planks, and rows can all be modified and completed with a tandem stance.
Additional considerations
In the pacific northwest, we also need to think about our water temperatures. While jumping into cold water is never pleasant, it can significantly affect muscle function and increase risk of injury. As such, a complete warm up is essential (especially if you have been sitting as the driver or spotter). Additionally, until the water temperatures increase by mid-summer, consider wearing a wet suit or dry suit to help your muscles work as well as they can!
As a warm up, set aside 10-15 minutes for aerobic activity and dynamic stretching. Having a light resistance band handy on the boat or dock is also helpful for getting your arms and back warmed up. Stay tuned for a waterskiing warmup video!
As always, if you have any lingering injuries or sustain a new injury, give us a call so we can help you get back out on the water.
References:
1. Hostetler SG, Hostetler TL, Smith A, Xiang H. Characteristics of water skiing-related and wakeboarding-related injuries treated in emergency departments in the United States, 2001-2003. American Journal of Sports Medicine. 2005;33(7):1065-1070.
2. Mullins NM. Slalom water skiing: physiological considerations and specific conditioning. Strength & Conditioning Journal. 2007;29(4):42-54.
3. Keverline JP, Englund R, Cooney TE. Takeoff forces transmitted to the upper extremity during water-skiing. Orthopedics. 2003;26(7):707-710.