Ski Injury Prevention Advice

Top tips for Success on the Slopes!

Winter is here, and with it comes the excitement of ski and snowboard season! Whether you’re carving down black runs or perfecting your first turns on the nursery slopes, winter sports are a thrilling way to stay active and enjoy the great outdoors. However, the combination of speed, variable terrain, and unpredictable weather means that injuries can happen. To make the most of your time on the slopes, it’s crucial to prepare your body, warm up properly, and take steps to stay strong throughout your trip.

Here’s everything you need to know to hit the slopes safely and confidently this season.

Before You Go: Pre-Trip Preparation

Skiing and snowboarding place unique demands on your body, particularly on your legs, core, and cardiovascular system. Preparing in advance can help reduce your risk of injury and ensure you have the stamina to enjoy your holiday.

Exercises to Do in the Weeks Leading Up to Your Trip

Start incorporating these exercises into your routine 4-6 weeks before your ski or snowboard trip to build strength, balance, and flexibility:

1. Squats: Build leg strength for better control and stability on the slopes. Try bodyweight squats to start, and progress to weighted squats if comfortable.
2. Lunges: Work your quads, hamstrings, and glutes while improving balance.
3. Core Exercises: Planks, Russian twists, and mountain climbers strengthen your core for better posture and reduced fatigue.
4. Balance Drills: Use a wobble board or perform single-leg exercises to improve proprioception—a key skill for skiing and snowboarding.
5. Cardio Workouts: Activities like cycling, running, or swimming will help build your endurance for long days on the slopes.
6. Hip Mobility Exercises: Hip bridges and dynamic stretches can improve flexibility, which is essential for quick directional changes on uneven terrain.

By committing to a consistent training plan, you’ll be fitter, more confident, and less prone to injury.

Daily Warm-Up Exercises

Before you strap on your skis or snowboard each day, take 10-15 minutes to warm up. A proper warm-up increases blood flow to your muscles, improves flexibility, and primes your body for the demands of winter sports.

Ski and Snowboard Warm-Up Routine

1. Dynamic Stretches:
• Leg Swings: Swing each leg forward and backward, then side to side to loosen your hips.
• Arm Circles: Rotate your arms in large circles to prepare your shoulders and upper body.
2. Jumping Jacks: A quick, full-body exercise to elevate your heart rate and get your muscles moving.
3. Lunges with Twists: Step into a lunge and twist your torso towards your front leg to activate your core and stretch your back.
4. High Knees: March or jog on the spot, bringing your knees up to your chest to engage your hip flexors and get your heart pumping.
5. Bodyweight Squats: Warm up your quads, hamstrings, and glutes with 10-15 squats.

These exercises should leave you feeling energised and ready to tackle the slopes.

Apres Ski Recovery and Maintenance

After a full day of skiing or snowboarding, it’s tempting to head straight to the hot tub or the bar. But a little post-ski care can make a huge difference to how you feel the next day. Try incorporating these fun and effective apres-ski exercises:

1. Foam Rolling: Use a foam roller to release tension in your quads, calves, and back. This can help reduce muscle soreness and improve recovery.
2. Stretching Routine:
• Hamstring Stretch: Sit on the floor with one leg extended and reach for your toes.
• Quad Stretch: Stand on one leg, pull the opposite foot towards your glutes, and hold.
• Child’s Pose: Stretch out your back and shoulders with this relaxing yoga pose.
3. Yoga for Recovery: Gentle yoga poses like downward dog and pigeon pose can enhance flexibility and reduce stiffness.
4. Light Core Work: If you’re up for it, a short session of planks or bridges can help maintain core strength and stability throughout your trip.
5. Hydration and Nutrition: Replenish fluids and eat a balanced meal with protein, carbs, and healthy fats to fuel your recovery.

Additional Tips for a Safe and Enjoyable Ski Holiday

1. Wear the Right Gear: Ensure your boots fit properly and that your bindings are correctly adjusted. Wear a helmet to protect yourself on the slopes.
2. Pace Yourself: It’s easy to get carried away on your first day, but overdoing it can lead to fatigue and increase your risk of injury.
3. Know Your Limits: Stick to slopes that match your ability level and take lessons if you’re new or looking to improve.
4. Stay Aware: Always follow slope rules and be mindful of other skiers and snowboarders around you.

Trust Active Health for Injury Prevention and Recovery

Even with the best preparation, accidents can happen. If you find yourself with a sore knee, strained muscle, or other concerns, the experts at Active Health are here to help. Our multidisciplinary team specialises in injury prevention, management, and rehabilitation, so you can return to the slopes stronger and more confident than ever.

From physiotherapy to sports massage and personalised recovery plans, we’ve got you covered.

With the right preparation, warm-ups, and apres-ski care, you’ll be ready to make the most of your ski or snowboard trip. Have fun, stay safe, and enjoy the thrill of the mountains!