As winter approaches and ski season is right around the corner, it’s time to start thinking about more than just booking your chalet and packing your gear. Whether you’re a seasoned skier or a beginner eager to hit the slopes, preparing your body is essential for both performance and injury prevention. Skiing demands strength, endurance, balance, and flexibility—all of which can make the difference between a successful run and time spent nursing an injury.
At Physio on the Green, we want to help you make the most of your time on the slopes this winter. Our comprehensive Ski Fit Screening and Assessment is designed to ensure you are in peak condition, identifying any areas of weakness or imbalance that could lead to injury.
Why You Need to Prepare Your Body for Skiing
Skiing is a dynamic and physically demanding sport that challenges your entire body. Without proper preparation, you risk injuries that could cut your trip short or sideline you for the rest of the season. Common skiing injuries often occur due to a lack of strength, flexibility, or inadequate conditioning. Before you head to the mountains, let us help you assess your physical readiness and address any weaknesses to keep you safe and injury-free.
3 Common Skiing Injuries
- Knee Injuries (ACL & MCL Tears)
Skiing involves sharp turns, quick stops, and occasional falls, putting immense pressure on your knees. ACL (anterior cruciate ligament) and MCL (medial collateral ligament) tears are among the most frequent injuries for skiers. These injuries can result from twisting motions or landing awkwardly after a jump. - Shoulder Dislocations
Falls while skiing, especially when extending your arms to break a fall, can lead to shoulder dislocations or sprains. These injuries can be quite painful and may require extensive recovery time. - Wrist and Thumb Injuries (Skier’s Thumb)
A common injury caused by falling while holding ski poles, skier’s thumb occurs when the thumb is forcefully pulled away from the hand, resulting in ligament damage. Wrist fractures from falls are also common in skiing.
3 Essential Ski Fit Exercises to Prevent Injury
Incorporating the following exercises into your pre-ski conditioning routine can significantly reduce your risk of injury:
1. Squats with a Balance Component
Strengthen your quads, hamstrings, and glutes—key muscles used in skiing—by performing squats. To add a balance challenge, try doing single-leg squats or using a balance board. This will mimic the stability required on the uneven surfaces of the slopes.
How to do it:
Perform 2-3 sets of 10-12 reps on each leg.
Stand on one leg, squat down as if sitting back into a chair, keeping your core engaged and back straight.
2. Lateral Band Walks
Skiing demands strong and stable hip muscles to help with turning and maintaining balance. Lateral band walks strengthen the glutes and hips, helping you avoid knee injuries and improving overall lower body control.
How to do it:
Place a resistance band just above your knees or ankles and step side to side, keeping tension on the band.
Perform 2-3 sets of 10 steps in each direction.
3. Core Stability: Planks and Side Planks
Core strength is vital for maintaining balance and control on the slopes. Planks and side planks target not only your core muscles but also your shoulder stability and hip control.
How to do it:
- Hold a traditional plank position for 30-60 seconds, keeping your body in a straight line from head to heels.
- For side planks, rest on one elbow, with your legs stacked, and hold for 30 seconds on each side.
- Perform 2-3 sets.
Why You Should Book a Ski Fit Screening
Preparing your body for skiing isn’t just about reducing injury risk—it’s about improving performance so you can enjoy your time on the slopes to the fullest. At Physio on the Green, our Ski Fit Screening and Assessment is designed to evaluate your strength, flexibility, balance, and overall readiness for the physical demands of skiing. We’ll identify any imbalances, weaknesses, or limitations that could lead to injury and provide a personalized exercise program to address them.
By booking a session, you’ll:
- Get a comprehensive movement assessment tailored to skiing.
- Learn how to strengthen key areas of your body to prevent injuries.
- Receive personalized guidance to enhance your skiing performance.
Don’t Let an Injury Ruin Your Ski Season!
Whether you’re hitting the slopes for the first time or you’re a seasoned skier, preparation is key. Book your Ski Fit Screening at Physio on the Green today and ensure your body is ready for a safe and successful winter on the slopes.
Book Now:
Ready to get Ski Fit? Book your assessment now to stay strong, balanced, and injury-free this ski season! Contact us at Physio on the Green to schedule your appointment and ensure you’re ready to carve up the slopes.