5 Tips to Keep you Injury-Free on the Slopes

It’s never too early to start preparing for your next ski trip. In fact, now is the right time to start training to protect yourself from injury.  Here are a few tips to help preparation before you hit the slopes this season.

The most common skiing injuries that I see occur to the supporting ligaments of the knee.  Knees are highly susceptible to injury as they take on the majority of the force when you’re going downhill, when your body changes direction, and when you’re falling awkwardly.  This is why keeping the areas around your knees strong and ready to ski through the day is incredibly important.

1 .   Start your training at least 4 weeks prior to your trip.

Skiing is unlike any other activity we do year-round, so preparing your body for the stresses it will have to deal with on the slopes is vital to preventing injury. Focusing on balance, core, quadriceps, and hamstring strengthening, as well as cardiovascular endurance will allow you to enjoy your trip without the usual soreness felt after the first few days of skiing.

2 .   Warm-up before hitting the slopes in the morning.

Preparing your body for another day of skiing with a 10-15 minute dynamic warm-up consisting of movements similar to those involved in skiing will pay dividends on the slopes.

3 .  Listen to your body.

Injuries are most common at the end of the day. If your legs are telling you not to take that last run then don’t do it.  Save the slopes for tomorrow, time to après ski instead!

4 . Be aware of your surroundings, including other skiers.

You may be confident in your abilities but the people behind you may not be at the same level and can occasionally be more of a danger to you than the skiing itself.

5 . Keep your skis tuned and bindings set correctly.

Ski bindings are designed to release your boot when you fall. Making sure your bindings are correctly set for your skiing ability can help you avoid major twisting movements that could cause injury. 

If you have any questions or need help planning an effective exercise program based on your skiing abilities, feel free to send me a message.