Arts & Entertainment
Keep your body healthy through ski season: part 2
Published
5 years agoon
Posted By
Outlaw PartnersBy Dr. Andrea Wick, D.C. EBS Health Columnist
I hear a frequent phrase that causes me cringe around town: “Welcome to the ACL club!” This is one club that nobody is excited to become a member of. Keeping your knees healthy is vital to having a great ski season and being able to continue to ski pain-free with age. Having had a knee injury myself, I have learned a lot about keeping the knees strong throughout the season.
The knee is a complex hinge joint. It’s the largest joint in the body and is meant to be strong and stable. However, if there is decreased or increased mobility, or range of motion, at the hip or ankle it can ultimately make the knee unstable. Here are a few exercises to help keep your knees strong and healthy during the season:
Unavoidably, there are always those dreaded weeks of cramming our feet in ski boots at the beginning of the season. Rolling your foot on a lacrosse or tennis ball is a quick, therapeutic exercise, and is also great for relieving symptoms of plantar fasciitis. Place a tennis or lacrosse ball on the floor near your feet and put your foot on top of the ball and roll it around, massaging the bottom of your foot. Increase or decrease pressure as needed. There will be points of pain, but try to continue to work until the pain dissipates and do this daily.
Another regimen I recommend is toe curls. This exercise strengthens the muscles at the top of the feet and toes. In a seated position, lay a kitchen or hand towel on the floor in front of you. Put the toes of one foot on the end of the towel and scrunch your toes so you pull the towel toward you. Repeat this several times with each foot.
Lunges are an excellent exercise to keep the knees and quadriceps strong. Doing a lunge in different planes of motion helps with increasing the range of motion in the ankles and building up strength in order to stay strong when doing tram laps. “Around the clock” lunges are a functional exercise that is geared toward skiers.
Picture standing in the middle of a clock with the numbers one through 12 around the outside. Face forward so your front body points toward 12 o’clock; face 12 for the duration of the exercise to ensure you’re moving in a lateral plane of motion. Each time push back to the start position. The goal is to hit every clock number. Start with your right foot, use your left leg as a stabilizer, and lunge forward to 12, then forward and slightly right to one, all the way until you step back to 6. Switch feet and finish the other part of the clock with your left foot.
Dr. Andrea Wick is a chiropractor and applied kinesiologist. She graduated from Life University in Marietta, Georgia, and now practices in Big Sky. She has a passion for holistic health care and being active in the outdoors. Her practice, Healing Hands Chiropractic, is located in the Meadow Village Center. Visit drandreawick.com to learn more.
The Outlaw Partners is a creative marketing, media and events company based in Big Sky, Montana.
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april, 2024
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We all are familiar with using a limited palette, but do you use one? Do you know how to use a
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We all are familiar with using a limited palette, but do you use one? Do you know how to use a limited palette to create different color combinations? Are you tired of carrying around 15-20 different tubes when you paint plein air? Have you ever wanted to create a certain “mood” in a painting but failed? Do you create a lot of mud? Do you struggle to achieve color harmony? All these problems are addressed in John’s workbook in clear and concise language!
Based on the bestselling “Limited Palatte, Unlimited Color” workbook written by John Pototschnik, the workshop is run by Maggie Shane and Annie McCoy, accomplished landscape (acrylic) and plein air (oil) artists,exhibitors at the Big Sky Artists’ Studio & Gallery and members of the Big Sky Artists Collective.
Each student will receive a copy of “Limited Palette, Unlimited Color” to keep and take home to continue your limited palette journey. We will show you how to use the color wheel and mix your own clean mixtures to successfully create a mood for your paintings.
Each day, we will create a different limited palette color chart and paint a version of a simple landscape using John’s directives. You will then be able to go home and paint more schemes using the book for guidance.
Workshop is open to painters (oil or acrylic) of any level although students must have some basic knowledge of the medium he or she uses. Students will be provided the book ($92 value), color wheel, value scale and canvas papers to complete the daily exercises.
Sundays, April 14, 21 and 28, 2024
Noon until 6PM.
$170.
Time
14 (Sunday) 12:00 pm - 28 (Sunday) 6:00 pm
Event Details
Please join the Arts Council of Big Sky for free music from Jacob Rountree at the Wilson Hotel Lobby Bar from 5-7 p.m.
Event Details
Please join the Arts Council of Big Sky for free music from Jacob Rountree at the Wilson Hotel Lobby Bar from 5-7 p.m. on April 24.
Jacob Rountree is an alternative/indie songwriter living in the stunning alpine of Montana. Contemplative yet playful, his lyric forward style is reflective of his love for philosophy, poetry and quantum physics.
Time
(Wednesday) 5:00 pm - 7:00 pm
Location
The Wilson Hotel
145 Town Center Ave
Event Details
Trivia from 7 to 9 p.m. at The Waypoint in Town Center. Participation is free, food and beverages available.
Event Details
Trivia from 7 to 9 p.m. at The Waypoint in Town Center. Participation is free, food and beverages available.
Time
(Wednesday) 7:00 pm - 9:00 pm
Location
The Waypoint
50 Ousel Falls Rd