Ski season is upon us! However, like any physical activity, the transition to ski season often has a higher risk of injury. We’ve been seeing many of our clients coming in with aches and pains already.

Here are 3 steps you can take to minimize the likelihood of injury this season.

Warming Up

Warming up is a hallmark of most activities, so why should skiing be any different? 

Skiing is a dynamic activity that requires coordination, flexibility, and strength. Jumping straight into high-intensity activity without preparing your body can increase the risk of muscle strains, sprains, and other injuries ^2,5. This is especially true if you’ve spent a few hours driving up to where you plan to ski.

How to Warm Up Effectively:

• Dynamic Ski-Specific Movements Before getting your gear on, take 5 minutes to do some movements like leg swings, calf raises, bodyweight lunges, and squats (single and double leg)
• Cardio Activation: Spend 5-10 minutes on light aerobic activity, such as jogging in place or brisk walking, to increase blood flow and prepare your cardiovascular system. You should also start your ski day with a light and easy first run to get warm.

2. Strength and Conditioning

Skiing is physically demanding so having the prerequisite strength provides better stability, and performance while riding, while also reducing injury risk ^1,6.

Key Areas to Focus On:

• Single Leg Strength: Exercises like lunges, squats, and step-ups target your quadriceps, hamstrings, and glutes. These are crucial muscles for controlling your movements while riding.
• Core Stability: A strong core helps you maintain balance and control, especially on uneven terrain. Try Incorporating planks, deadbugs, bird dogs; they’re great anti-rotation exercises.   
• Endurance Training: Skiing also stresses your cardiovascular system, so exercises like running, cycling, or rowing can help improve your stamina, and keep you riding for longer.

Recently on our Instagram page, we demonstrated 3 exercises to build strength and endurance for ski season. Check it to see some specific exercises you can incorporate today.

3. Understanding Fatigue

Fatigue is a leading factor in skiing injuries, especially toward the end of the day when your muscles are tired, and reaction times are slower. Recognizing and managing fatigue is vital for staying safe on the slopes ^3,4.

Tips to Manage Fatigue:

• Listen to Your Body: If you feel your legs are shaky, your form is deteriorating, or your reactions slowing, it’s time to take a break.
• Hydrate and Refuel: Skiing is physically demanding, so staying hydrated and eating nutrient-rich snacks can keep your energy levels up.
• Pace Yourself: Avoid overexertion by alternating between challenging runs and easier ones.
• Know When to Stop: It’s better to end your day on a positive note than to push through fatigue and risk injury.

Final Thoughts

Ski season is an exciting time of year, but with the beginning of any sport season there is risk of injury. Warming up, building strength and endurance, and managing fatigue wisely, can significantly reduce the risk of injury and maximize your enjoyment on the slopes.

If you are looking for guidance for skiing or are dealing with a nagging injury and want to feel ready for the ski season, we would be happy to help.

Book a session with one of our physios here.

Happy sliding!

Chris Schreiber, Registered Physiotherapist

References:

1. Brunner, R., Friesenbichler, B., Casartelli, N. C., Bizzini, M., Maffiuletti, N. A., & Niedermann, K. (2019). Effectiveness of multicomponent lower extremity injury prevention programmes in team-sport athletes: an umbrella review. British journal of sports medicine, 53(5), 282-288.
2. Li, F. Y., Guo, C. G., Li, H. S., Xu, H. R., & Sun, P. (2023). A systematic review and net meta-analysis of the effects of different warm-up methods on the acute effects of lower limb explosive strength. BMC Sports Science, Medicine and Rehabilitation, 15(1), 106.
3. Meyers, M. C., Laurent, C. M., Higgins, R. W., & Skelly, W. A. (2007). Downhill ski injuries in children and adolescents. Sports Medicine, 37, 485-499.
4. Schampheleer, E., & Roelands, B. (2024). Mental Fatigue in Sport—From Impaired Performance to Increased Injury Risk. International journal of sports physiology and performance, 19(10), 1158-1166.
5. Sople, D., & Wilcox III, R. B. (2024). Dynamic Warm-ups Play Pivotal Role in Athletic Performance and Injury Prevention. Arthroscopy, Sports Medicine, and Rehabilitation, 101023.
6. Stephenson, S. D., Kocan, J. W., Vinod, A. V., Kluczynski, M. A., & Bisson, L. J. (2021). A comprehensive summary of systematic reviews on sports injury prevention strategies. Orthopaedic journal of sports medicine, 9(10), 23259671211035776.