Tom Willemann Health Tips

"Regular Health Tips From Physical Therapist Tom Willemann..."

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Preparing for Ski Season Before Hitting the Slopes

After looking forward to ski season all year, the last thing you want is to be sidelined with an injury or sore muscles due to improper fitness.  Because skiing is a physically intense activity, you need to be in peak physical condition when you hit the slopes.

This can help you avoid injuries common in skiers—tendonitis, knee injuries and muscle tears—and improve your speed, agility and endurance.

We can design a personalized program for you. Good preseason ski training may include:  

  • Strength training: Obviously the legs and trunk are key muscle groups for skiers, but do not forget to work the upper body, as well. Strong arms help keep you stabilized when navigating difficult trails. Abdominal work improves balance and protects your lower back.
  • Balance-enhancing activities: Many activities enhance balance and stability—yoga, rollerblading and trampoline training, to name a few.
  • Ski-specific workouts: Routines designed especially for skiers use lunges, hopping, wall holds and isometric exercises to simulate skiing posture.
  • Aerobics: Along with strength and balance training (three to four times a week) and your ski-specific exercises (two to three times a week), it is beneficial to add some aerobic activity. The stronger your heart and lungs, the better your stamina and endurance for long days of black diamond runs!

When your skis finally touch the powder after months of anticipation, remember to take it easy at first. Overdo it and you might get fatigued, causing injuries from stress or carelessness. For similar reasons, always be most careful on that last run of the day. No matter how ready you are for ski season, a long day on the slopes can take a toll.

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Tom Willemann

Tom Willemann

Tom Willemann is a premier physical therapist based out of Bergen County, New Jersey. He holds an MS in physical therapy from the University of Miami, is credentialed in the world-renowned McKenzie Method of Mechanical Diagnosis and Therapy (MDT), and holds an OCS (Orthopedic Clinical Specialist) certification. As of 2018, there are approximately 14,000 ABPTS certified specialists in the nation and less than 400 of them are located in the state of New Jersey. Tom is the owner and director of Apex Orthopedic Rehabilitation in Paramus. He opened the clinic, which specializes in spine and sports injury prevention, in 2004 after many years of experience in the field. Tom’s caring interest in others and his strong belief in continuity of care, combined with his clinic’s ability to find solutions for the most difficult orthopedic problems, have earned Apex Orthopedic Rehabilitation its excellent reputation with patients and medical professionals in northeastern New Jersey and beyond. A true “family man,” Tom takes pride in his clinic’s warm and welcoming environment.
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