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    • Spring
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        Finding the Flow from Kansai to Kochi

        Shikoku’s many mountains, valleys and proximity to the ocean has made it a hidden gem for rafting, kayaking and canyoning enthusiasts willing to take a step or two further from the Golden Route of Kyoto and Osaka.

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        The Oni Trail: Hiking Coastal Kyoto

        The mystical oni is prevalent in Japanese children’s stories, usually as a way to scare kids straight. Adventure Travel Kyoto is shedding a new light on this folklore and developing a new hiking route in the countryside of Kyoto.
    • Summer
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        The World is Our Playground

        The Pasche family has been cycling and living out of a tent in remote corners of the planet for the past 13 years on four continents spanning 50 countries.
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        Adventure Travel World Summit in Hokkaido

        The ATTA will host their first Adventure Travel World Summit in Asia in Hokkaido, Japan. We caught up with ATTA Director Shannon Stowell to find out more about the adventure travel industry and how it continues to grow and evolve.
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        The Sweet Secrets of Brewing Mead

        Wander into the world of mead brewing and find yourself immersed in a fascinating journey spanning centuries and continents.
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        The Knights in White Lycra

        Each year a group of cyclists head to the deep north towards Tohoku’s vast rice fields and coastal trails to help transform the lives of neglected children.
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        Sea to Table in Yamagata

        An unforgettable way to intimately explore the Shonai Region in Yamagata is a culinary experience bringing bounty of the sea straight to your table.
    • Autumn
    • Winter
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        CAMP3 Clubhouse in Madarao

        Keith Stubbs, a veteran in the snowboard industry, transitioned from rider to coach and instructor trainer for Snowboard Instruction New Zealand. After coaching in various Japanese resorts, he has established a permanent base in Madarao, outlining his plans for the area and future snowboard endeavors.
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        New Horizons in Shiretoko

        During another epic powder season, two seasoned winter sports enthusiasts traded their snowboard bags for camera bags and traveled to Eastern Hokkaido to explore the frozen landscape and broaden their winter horizons.
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        Silent Resilience

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        Heritage Hunting in Hokkaido

        Travelers venturing beyond Hokkaido's popular winter resorts will discover a land with a rich cultural and natural history, a proud indigenous people and a community striving to preserve their heritage.
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        Shizukuishi

        Northern Honshu’s Iwate Prefecture, known for heavy snowfall, features Shizukuishi—a powder-rich resort area with views of Mt. Iwate. Snow enthusiasts seeking lesser-known gems can enjoy exceptional snow quality and uncrowded resorts, including Shizukuishi Ski Resort, Amihari Onsen Ski Resort, and Iwate Kogen Snow Park, offering affordability and traditional hospitality.
    • Near Tokyo
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        Getting Dirty in Japan

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    • Near Kyoto
      • Kumano’s Path Less Traveled

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        Protecting the Sacred Trees of Koya-san

        Within the misty mountains of Japan's Kii Peninsula, Koya-san (Mt. Koya), stands as a sacred realm of tranquility, history, and spiritual significance. This awe-inspiring mountain has been revered for centuries and is home to a unique collection of trees known as the rokuboku, or The Six Trees of Koya-san.
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    • Ocean and Beach
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        Getting Dirty in Japan

        “Getting Dirty in Japan” is about getting out of your comfort zone and into some exciting outdoor adventures and destinations in Japan.
    • River and Lake
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        Heritage Hunting in Hokka...

        Travelers venturing beyond Hokkaido's popular winter resorts will discover a land with a rich cultural and natural history, a proud indigenous people and a community striving to preserve their heritage.
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        Getting Dirty in Japan

        “Getting Dirty in Japan” is about getting out of your comfort zone and into some exciting outdoor adventures and destinations in Japan.
    • Mountain and Land
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        “Getting Dirty in Japan” is about getting out of your comfort zone and into some exciting outdoor adventures and destinations in Japan.
    • Snow and Ice
      • camp3 clubhouse madarao keith stubbs outdoor japanvideo

        CAMP3 Clubhouse in Madarao

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        shiretoko hokkaido outdoor japan

        New Horizons in Shiretoko

        During another epic powder season, two seasoned winter sports enthusiasts traded their snowboard bags for camera bags and traveled to Eastern Hokkaido to explore the frozen landscape and broaden their winter horizons.
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        Shizukuishi

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        Northern Shinshu’s Secret Stash

        A weak yen, revenge travel, and excellent ski conditions have led to high demand, booking out popular resorts like Hakuba and Nozawa Onsen this year. Fortunately, lesser-known gems like Togari Onsen, near Nozawa Onsen and Madarao, offer charming alternatives for powder seekers.
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        Kumano’s Path Less Traveled

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        Okinawa Forest Adventure

        Holiday-goers lounging on Onna’s white sand beaches are no doubt unaware of what’s going on high in the jungle as creatures climb above the forest canopy and zip or swing from tower to tower. Curious travelers will discover a new side of Okinawa’s tropical paradise if they take the leap into a Forest Adventure.

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      • Okinawa’s Blue Zone —A Lifestyle for Longevity...

        Dan Buettner’s bestseller, “Blue Zones,” which was also adapted into a hit series on Netflix, identifies five regions with a high number of centenarians. One of these zones is Yambaru, in the north of Okinawa Island. A rich cultural and natural heritage remain in this region, holding the secret to the longevity of the communities living there.

        Kumano’s Path Less Traveled

        A forgotten pilgrimage trail, ancient power spots and authentic rural communities are waiting to be explored this hiking season on the Iseji Trail. Stretch your legs and tickle your spirit to welcome the green season on one of the Kumano Kodo’s finest routes, minus the crowds.

        Okinawa Forest Adventure

        Holiday-goers lounging on Onna’s white sand beaches are no doubt unaware of what’s going on high in the jungle as creatures climb above the forest canopy and zip or swing from tower to tower. Curious travelers will discover a new side of Okinawa’s tropical paradise if they take the leap into a Forest Adventure.

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        Okinawa attracts hordes of travelers to its sandy beaches and warm, clear water with divers and snorkelers often posting images of the majestic local sea turtles. The interior forest and rivers, however, are home to another Okinawa turtle also in need of protection—the small, reclusive, but equally beautiful, yamagame.
    • Races and Events
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Winter Ski Injuries

Staying on the hill and out of the hospital

As many of us prepare for a well-earned holiday on the ski slopes, a bit of preparation and planning will keep us fit and healthy. Winter sports injuries are an ever present danger, particularly for once-a-year skiers involved in sedentary work. The flexibility and strength required for skiing and snowboarding can be quite a shock to bodies conditioned to sit at a desk 12 hours a day. The most common injuries sustained by winter sports enthusiasts are:

    Knee injuries (35%)
    Head injuries (15%)
    Fractures (thumbs and wrist) (5%)
    Dislocations (especially shoulders) (5%)
    Miscellaneous sprains (20%)

Head Injuries account for 15 percent of ski injuries and are the most dangerous. Most fatal injuries occur while people are skiing at high speeds, out of control and hitting a solid, fixed object. To avoid head injuries, wear a helmet, ski in control, match your speed to the conditions and always look where you are going.

Knee injuries account for more than 30 percent of all ski injuries. Snowboarders have a much lower incidence of knee injuries but experience a much higher rate of wrist injuries. Meniscus, medial collateral ligaments (MCL) and the dreaded anterior cruciate ligament (ACL) injuries are the most common.

Tokyo American Club member Helen Throsby suffered an ACL rupture while skiing in Hokkaido earlier this year. After pre-operative strengthening, knee reconstruction surgery and six months of (ongoing) post-operative rehabilitation, she is getting back close to full function.

For a busy mother of five, this was an injury she could have done without. Helen put down her injury to using hired skis not fitted correctly. “The ski hire assistant tested one of the quick release bindings but did not test the other,” Helen says. “Sure enough, later that day the ski did not release during a fall which led to the ligament snapping.”

Tips to prevent injuries:

1. Make sure both skis release easily—be a pest to the ski hire guy!

2. Condition your body before skiing. Commence a strengthening program a minimum of six weeks before you go.

3. Don’t put your hand through the ski pole straps – they are there for hanging the stocks on the wall!

4. Don’t ski aggressively when you are tired. It is usually the last run of the day that causes the injury.

5. Don’t get up too soon when you are falling or sliding. Wait until you stop.

6. Try to fall with your head tucked in, your skis together and your arms at your side.

7. To avoid collisions, always ski in control and don’t stop in the middle of the piste.

8. Don’t ski after drinking.

9. Wear a helmet (especially kids); snowboarders should also wear wrist guards.

10. Although stretching before skiing will help, warm up with a few easy runs first.

If you do get injured, remember to place your skis in a cross, or your board above the injured person and call Ski Patrol. Do not attempt to move the person if you suspect there is even a chance of a neck or back injury. Prevention is the best form of treatment, but it is a fact of life that ski injuries will occur, so take care and have a happy and healthy ski season.

Bevan Colless is a skier and Australian-trained Physiotherapist (Physical Therapist). He and his wife Vanessa (also a Physiotherapist) operate Tokyo Physio, a leading Physical Therapy clinic in Tokyo. Tel: 03-3443-6769, Website: www.TokyoPhysio.com E-mail:
info@TokyoPhysio.com

White Season Work Out

Quadriceps. Leg Press. There are a number of foot positions you can use to work the different muscles of your quadriceps; you can have your feet close together, wide or shoulder width apart.

Work for three sets of 10-12 repetitions. First set work with your feet close, then normal and finally wide, with toes pointing outward.

Hamstring Curl Machine. Use a suitable weight and perform smooth reps. Avoid pushing yourself on this exercise, as most people’s hamstrings will tend to be tight and can easily be damaged.

Aim for two to three sets of 10-12 reps, using a light weight for your first set.

Gluts / Hip Flexor Cable Pull. Connect a foot strap around a leg, just above the ankle joint, and attach this to a low cable pulley. Aim to keep your legs and back straight throughout the exercise, to help isolate the gluts, holding a secure object for balance.

Work for two sets of 10-12 reps, on each leg facing forward (gluts) and rearward (hip flexors).

Complete Lower Body. A combination of either front or rear lunges can be performed using a Smith Machine; however always make sure you perform with a light weight, enabling your leg muscles to get used to the movement prior to increasing the weight.

Aim for two sets of 10-15 reps for each leg, using a light weight, aiming for a full range of movement.

Program courtesy of Netfit.com 

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