Physical Therapist’s Tips to Stay Safe and Help Prevent Injuries This Ski Season

Skiing and snowboarding are an exciting way to stay active and enjoy the winter months, but it’s also a sport that can challenge your body in unique ways. Whether you’re cruising down a beginner trail or tackling black diamonds, the repetitive motions, high speeds, and unpredictable terrain put your muscles, joints, and ligaments to the test.

As physical therapists, we’ve seen firsthand how proper preparation and smart habits can keep you out on those slopes all day long feeling strong. Here are our top tips to ensure you stay healthy, strong, and ready to conquer the mountain this ski season.

1. Build Strength and Stability Year Round

Skiing is a dynamic, full-body activity that relies heavily on strength, stability, and endurance. Preparing your body before you hit the slopes is essential for injury prevention.

• Focus on Leg Strength: Your quads, hamstrings, glutes, and calves are the powerhouses of skiing. Incorporate exercises like squats, lunges, step-ups, and calf raises into your routine.

• Don’t Neglect Core Strength: A strong core helps you maintain balance and control during turns. Add planks, Russian twists, and Jefferson curls to your workouts.

• Train Single-Leg Balance: Skiing requires unilateral strength and balance. Practice single-leg exercises like Bulgarian split squats and single-leg deadlifts.

2. Warm Up Properly

Jumping straight into skiing with cold muscles is a recipe for strains. Spend 10–15 minutes warming up your body before you hit the slopes.

• Dynamic Movements: Do leg swings, hip circles, jump squats, and arm rotations to improve blood flow and mobility.

• Light Cardio: A short jog or brisk walk can help wake up your muscles and increase circulation.

A proper warm-up primes your body for the demands of skiing.

3. Stretch and Maintain Mobility

Good flexibility and joint mobility are critical for skiing, where your body is constantly shifting and adapting to the terrain.

• Stretch Your Hips and Hamstrings: Tight hips and hamstrings can limit your range of motion, making it harder to control your skis or snowboard. Try standing forward folds and pigeon pose.

• Improve Ankle Mobility: Stiff ankles can make it difficult to maintain proper form. Use ankle circles or a kneeling ankle stretch to loosen them up.

• Focus on Your Back: Skiing requires a lot of spinal rotation and stability. Seated twists or cat-cow stretches can improve spinal mobility.

4. Use the Right Gear

Properly fitted equipment is non-negotiable when it comes to skiing safely.

• Get Boots That Fit: Ill-fitting boots can contribute to foot pain, poor control, and even injuries. Visit a professional ski shop to get properly fitted boots.

• Adjust Your Bindings: Make sure your bindings are set to the correct release setting for your weight, height, and skill level. 

• Wear a Helmet: Protect your head with a certified ski helmet. Concussions and other head injuries are among the most serious risks in skiing and snowboarding.

5. Focus on Technique

Good skiing and snowboarding technique isn’t just about performance—it’s also critical for injury prevention.

• Keep Your Knees Bent: A slight bend in your knees helps you absorb shocks and maintain balance. Locking your knees can increase the risk of falls.

• Use Your Core: Your core muscles should control your movements and help you stay centered. Avoid leaning too far forward or backward.

• Take a Lesson: Even seasoned skiers and snowboarders can benefit from a refresher course. Professional instructors can help you refine your form and avoid common mistakes.

6. Stay Hydrated and Energized

Dehydration and low energy can impair your coordination and focus, increasing your risk of accidents.

• Drink Water Regularly: Cold weather can mask thirst, so make a conscious effort to stay hydrated.

• Fuel Your Body: Eat a balanced meal before skiing and pack nutrient-dense snacks like trail mix or energy bars to sustain your energy levels throughout the day.

7. Know Your Limits

Listen to your body and know when to stop.

• Take Breaks: Fatigue can lead to poor form and slow reaction times. Rest frequently to avoid overexertion.

• Respect Your Skill Level: Stay on trails that match your ability, and don’t feel pressured to keep up with others if they’re tackling more advanced runs.

8. Recover After Skiing

Recovery is just as important as preparation. Taking care of your body post-ski ensures you’re ready for another day on the mountain.

• Mobility: Focus on the muscles that work hardest—quads, hamstrings, calves, and lower back.

• Sleep: Get a good night's rest to help your muscles recover.

• Food and Hydration: Important to refuel with a well balanced meal and plenty of water.

9. Seek Professional Help for Pain

If you experience persistent pain or discomfort during or after skiing, don’t ignore it. Physical therapists can assess your movement patterns, identify underlying issues, and create a personalized plan to help you recover and get you back out there feeling resilient all season long!

Conclusion

By following these physical therapist-approved tips, you can enjoy the slopes with confidence, minimize risks, and keep your body strong and resilient all season long.

Remember, skiing isn’t just about pushing boundaries—it’s about having fun and moving well. Stay safe, stay strong, and enjoy every run this season!

If you want personalized help with getting ready for skiing or recovering from a skiing injury, we’d love to help get you on the slopes. Reach out to us at https://www.districtperformancephysio.com/contact or call/text us at 202-922-7331.