4 Tips to Ensure an Injury-Free Ski Season

The excitement is palpable - ski season is right around the corner! Whether you're a seasoned pro or a newbie to the slopes, now's the perfect time to gear up for an epic injury-free ski season. If you haven't been hitting the gym or strength training lately, fear not - it's never too late to start prepping for an awesome ski season! Here are 4 simple tips from a Physiotherapist to reduce your risk of injury.

1. Wear and prioritize proper equipment and gear.

Investing in quality ski equipment and gear that fit well is paramount. Ill-fitting boots, bindings, or skis can lead to discomfort and potential injuries. Make sure everything is professionally fitted and maintained for optimal performance and safety on the slopes.

2. Focus on strength & conditioning

Our body's tissues respond to the demands we place them under. When the stress or load surpasses our tissue's capacity, the likelihood of injury increases. However, having adequate strength and stability to manage this load, ensures an effortless skiing experience without compromising safety.

Strengthening specific muscle groups essential for skiing, including your core, legs, and lower back, is crucial. Incorporate strength and conditioning exercises into your pre-season routine to boost your performance and provide the stability, balance and stamina necessary for an enjoyable skiing experience.

3. Perform warm up and cool down stretches

Prioritize incorporating warm-up and cool-down stretches before and after hitting the slopes. Warming up with dynamic stretches gets your blood flowing and primes your muscles for action, reducing the risk of injuries. Post-skiing, static stretches help ease muscle tension, improve flexibility, and aid in muscle recovery. Integrating these stretches into your skiing routine promotes a more enjoyable and injury-free ski season.

4. Start slow

Starting slow at the beginning of the ski season is a fundamental principle for a variety of reasons. First and foremost, it allows your body to adjust gradually to the rigorous physical demands of skiing. This gradual adaptation helps in preventing overuse injuries that might occur with a sudden increase in activity. Additionally, starting at a manageable pace enables you to gauge your current fitness level and identify areas that may need improvement.

On the slopes, begin with some good warm up green runs. Gradually escalate the level of slope difficulty as the day progresses. Beginning with a gentle approach fosters a positive skiing experience, enhancing your confidence on the slopes, especially your first few days back. It allows for a more enjoyable transition into the season, making skiing all the more rewarding.

Written by Brigitta Hicks, Registered Physiotherapist