3 Key Tips on How to Avoid Ski Injuries this Season

1. Address Pre-Existing Injuries to Avoid Further Injury

Were you aware that the likelihood of experiencing new injuries or re-aggravating existing ones significantly rises when you’re contending with past injuries? This is why it is crucial that before hitting the slopes this season, you address any pre-existing issues or pain with a physiotherapy appointment. A well-crafted rehabilitation plan ensures you can maximise safety and enjoyment in the seasons ahead.

 

2. Fit to Ski Training Program

Properly preparing for skiing involves starting a training program 6 – 8 weeks before your trip. This program should include strength training, cardiovascular fitness, flexibility, and balance exercises, specific to your body’s needs. 

You should aim to incorporate these strategies into your weekly training regime:

Strength Training

• Legs: Squats, lunges, and deadlifts
• Core: Planks and Pallof press variations
• Upper Body: Triceps exercises (important for using ski poles!)

Cardiovascular Fitness

• Endurance Training: 2-3 times per week
• Examples: Running, cycling, swimming, or high-intensity interval training (HIIT)

Flexibility and Mobility

• Stretching Routines: Focus on legs, hips, and lower back
• Yoga: Enhances flexibility, balance, and mental focus

Balance and Proprioception

• Balance Exercises: Balance boards and single-leg exercises
• Agility Drills: Ladder drills and cone drills

 

3. Trip Planning

• Proper Equipment: Wear a helmet for head protection, ensure all equipment fits properly and is well-maintained, and wear layered, moisture-wicking clothing.
• Know Your Ability Level: Understand your skiing ability and that of your friends; check the ski resort map to identify suitable areas.
• Book Lessons: Arrange lessons with an instructor to improve skills and ensure a safer skiing experience.

 

Book an appointment with myself today to assess any pre-existing injuries and start your personalised ski preparation program. Happy skiing!

Chee

About the Author

Chee Yan Ting — Senior Physiotherapist

Chee has a wealth of experience and is particularly adept at helping clients with long-standing neck pain, shoulder rehabilitation as well as management of acute knee and ankle injuries. Chee is a qualified ski instructor with a passion for treating winter sport injuries.

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