Cross-country skiing: returning after an injury
Arm and leg drive over long durations: shoulders, trunk and hips.
Risks and order of return
The effort is long and steady with heavy arm involvement; resume with classic at a gentle pace on flat ground, with skating and climbs last.
Cross-country skiing: start with classic style on easy tracks before skating, which is harder on the hips and adductors. Lengthen outings before going faster.
Bringing the movement back in four stages
- 1
Nordic walking and physical preparation, first glides on flat terrain.
- 2
Flat outings in classic technique, easy pace.
- 3
Rolling terrain, stronger arm push, longer sessions.
- 4
Skating, sustained climbs, speed or competition.
Common injuries in this sport
Preparation exercises
Scapular retraction (band row)
Band anchored in front of you, pull the elbows back bringing the shoulder blades together, return over 3 seconds.
To start: 3 sets of 12, 3 seconds back, every other day.
Variations, mistakes and progression
- Easier
- No band, just bring the shoulder blades together.
- Harder
- Stronger band, with a 2-second hold at the back.
- Common mistakes
- Shrugging the shoulders to the ears.
- Pulling with the hands rather than the shoulder blades.
- Moving on
- When 3 × 15 with a medium band is easy.
Band pull-down
Band anchored overhead, pull the elbows towards the sides lowering the shoulder blades, return over 3 seconds.
To start: 3 sets of 12, 3 seconds back, every other day.
Variations, mistakes and progression
- Easier
- Lighter band.
- Harder
- Stronger band, or one arm at a time.
- Common mistakes
- Shrugging the shoulders.
- Leaning back.
- Moving on
- When 3 × 15 with a medium band is easy.
Forearm plank
On forearms and knees (later toes), body aligned, hold 20 to 30 seconds without sagging the back.
To start: 3 holds of 20 seconds, every other day.
Variations, mistakes and progression
- Easier
- On your knees, or hands on a table.
- Harder
- On your feet, then lifting one foot for a few seconds.
- Common mistakes
- Hips too high or lower back sagging.
- Holding your breath.
- Moving on
- When you can hold 45 seconds on your feet, body aligned.
Glute bridge
Lying on your back, knees bent, lift the hips squeezing the buttocks, hold 2 seconds, lower slowly. Later: on one leg.
To start: 3 sets of 12, 2 seconds at the top, every other day.
Variations, mistakes and progression
- Easier
- Smaller range, feet closer to the buttocks.
- Harder
- On one leg, then with your shoulders on a sofa.
- Common mistakes
- Arching the lower back instead of squeezing the glutes.
- Letting the knees drift apart or together.
- Moving on
- When 3 × 12 on one leg is easy, with the pelvis staying level.
Heel raises
Standing, rise on both feet and lower slowly over 3 seconds. Keep the knee straight, then bent to work the other part of the calf.
To start: 3 sets of 12, 3 seconds down, every other day.
Variations, mistakes and progression
- Easier
- Seated on a chair, a light weight on your knees.
- Harder
- Heels over the edge of a step, to go lower.
- Common mistakes
- Bouncing at the bottom instead of controlling the way down.
- Rising higher on one side than the other.
- Moving on
- When 3 × 15 is easy with no discomfort the next day: move on to single-leg raises.
Skater hops
On one leg, hop sideways onto the other foot and land softly, knee bent and in line, hold 2 seconds, then go back the other way. Advanced exercise.
To start: 3 sets of 6 hops (3 per side), twice a week, after a warm-up.
Variations, mistakes and progression
- Easier
- Side step without a hop, holding your balance for 2 seconds each time.
- Harder
- Longer hops, then linked without a pause.
- Common mistakes
- Landing with a straight leg.
- Letting the knee drift inwards on landing.
- Moving on
- When 3 × 8 hops are stable and cause no discomfort the next day, equally on both sides.
Straight-arm band pulldown
Band anchored high in front of you, trunk slightly forward: pull your almost straight arms down to your thighs, lowering the shoulder blades like a swimming stroke, then return over 3 seconds.
To start: 3 sets of 12, 3 seconds back, every other day.
Variations, mistakes and progression
- Easier
- Lighter band, smaller range.
- Harder
- Stronger band, then one arm at a time, alternating like front crawl.
- Common mistakes
- Bending the elbows and pulling with the biceps.
- Shrugging the shoulders on the way back.
- Moving on
- When 3 × 15 is easy with no shoulder pain: bring back your sport’s movement at low intensity.
The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.
Equipment and set-up
- Skis suited to the technique (classic or skating) and properly waxed.
- Poles at the right height, straps well adjusted.
- Layered clothing to avoid chilling.