The BD Beta with Esther Smith: Episode 8—The Ultimate Foam Rolling Sequence for Ski-Day Recovery

Ever wonder how the pros take care of themselves after big ski days in the mountains? In Episode 8 of The BD Beta, Mary McIntyre and DPT Esther Smith teach an essential and simple recovery sequence using one tool to rule them all: the foam roller. Mobility is a key component of self-care and a foam roller can be a comprehensive tool to open, stretch and massage our hard-working touring muscles so we can keep getting after it every powder day.

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The BD Beta w/ Esther Smith DPT Episode 7: Gym Exercises to Improve Ski Touring Mechanics

In BD Beta Episode 7, Esther Smith DPT hits the gym with BD Athlete Mary McIntyre to line up a workout that will keep you healthy and strong during a full season of backcountry touring.

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The BD Beta with DPT Esther Smith: Episode 6—Skinning Mechanics

Efficiency and longevity on the skin track are achieved through optimal use of our touring equipment and our body. In this Episode of BD Beta Mary McIntyre and Esther Smith show us all how to hone our skinning mechanics and avoid the dreaded hip flexor pain through three simple strategies. Learn to execute a perfect kick turn so you can get to those untracked pow shots faster than your friends.

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The BD Beta with DPT Esther Smith: Episode 5—Loving the Downhill with Balance and Proprioception

BD Athlete Joe Grant has managed to avoid knee injuries over 15 years and thousands of miles of mountain running, but like most runners, he has had his fair share of acute ankle injuries. In Episode 5, Joe and DPT Esther Smith select a set of foot and ankle mobility exercises and challenge the proprioceptive system to enhance the communication from terrain to brain.

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The BD Beta with DPT Esther Smith: Episode 4—Hip Control for Healthy Knees

Hip control to Major Tom? Episode 4 of the BD Beta series combines the knowledge of BD Athlete Joe Grant and DPT Esther Smith to distill some key concepts that can help save your knees in mountain terrain. The hip/pelvis is our "powerhouse"; learning how to control and mobilize this region is essential for maintaining healthy knees while improving power and longevity over all the miles. Explore the unsung heroes of your posterior and lateral hip muscle system to unload your knees and quiet down those bossy hip flexors.

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The BD Beta with DPT Esther Smith: Episode 3—Joe Grant’s Tips to Save Your Knees on the Downhill

What goes up, must come down. In episode 3 of The BD Beta, DPT Esther Smith brings in BD Athlete Joe Grant for an in-depth look at the mechanics, body positions and exercises Joe uses to keep your knees healthy while racking up the downhill miles.

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The BD Beta with DPT Esther Smith: Episode 2—The Warm-Up that Doesn’t Suck

In episode 2 of The BD Beta, Athlete Claire Buhrfeind and Esther Smith, DPT of Grassroots Physical Therapy, combine forces to design a simple and efficient climbing warm-up that does not require you to lie in the dirt, do awkward movements that draw attention (wink!) or require cumbersome equipment. Hence, the warm-up that doesn't suck!

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The BD Beta with DPT Esther Smith: Episode 1—Five Core Exercises for Climbers

BD Athlete Claire Buhrfeind joins Esther Smith, DPT of Grassroots Physical Therapy to explore a select kit of mat exercises that touch on all of the key areas of our core and emphasize thoughtful, aligned movement for a strong and fluid climbing body.

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