This season came early - we're writing this as Nic just got back from a couple runs Swiss-side this weekend. At the clinic we all know the ski season comes with a rise in certain injuries - ACL ruptures, wrist fractures amongst others. Skiing and snowboarding are demanding sports, requiring strength, balance, flexibility, and endurance - but a lot of times we can be guilty of not prepping for our ski trips appropriately.
Drawing from their experience and evidence-based insights, here's a guide to ski preperation by our 2 LDN ski physiotherapists to help you optimise your ski season.
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When to start your ski preparation?
Preparation for skiing should ideally begin at least six to eight weeks before the season / before your ski trip. This timeframe allows your body to adapt progressively to the specific demands of skiing, such as dynamic lower limb strength, balance, and cardiovascular fitness. Research by Raschner et al. (2012) highlights that a structured pre-season training programme reduces injury risks and improves skiing performance. Starting early also gives you time to create the muscle adaptations needed to sort out any pre-existing weaknesses or imbalances.
Essential exercises for ski preparation
A ski-specific training programme should target key areas of fitness. Here’s what to include:
Lower body strength: Skiing demands powerful and sustained lower-body work. Exercises such as squats which build strength in the quadriceps, hamstrings, and glutes while stabilising the knees; lunges which mimic the directional changes you make while skiing, improving balance and coordination or romanian deadlifts that help strengthen the hamstrings and glutes while improving hip flexibility.
Upper body strength: Maybe less popular in ski prep routines but oh so important is shoulder stability stuff. The amount of shoulder dislocations we see during the season is staggering. Think about band work, but also shoulder plyos and overhead unilateral work.
Core stability: A strong core is vital for maintaining control and posture on uneven terrain. Incorporate plank variations (front and side, which will help with your shoulders too) or offset farmer walks for instance.
Balance and proprioception to help you react to sudden changes in terrain. Single-leg squats come to mind, as well as bosu ball squats or even landings to increase proprioceptive feedback, essential for skiing.
Flexibility and mobility: last but not least when it comes to skiing, a little flexibility goes a long way, especially when breaking up a fall, or to help with multi-days trips. Flexible muscles reduce the risk of strain and improve performance. Incorporate yoga or dynamic stretches targeting the hips, hamstrings, and calves. Actually our Yoga for Runners class is great for skiiers too!
A combination of these exercises, performed 2-3 times weekly for 6 weeks will make you a safer and stronger skiier for sure!
Time to up your cardiovascular fitness!
We don't think about it as much as protecting our knees through strengthening, but skiing requires both anaerobic and aerobic capacity due to the repeated bursts of effort and long sessions at altitude. And the cold makes it worse, but it doesn't need to be cold either. I remember taking our physio Mike for a Swiss hike in spring - and how his fitness levels got impacted by altitude completely took him by surprise!
Incorporate activities like cycling, running, or interval training into your routine. Studies by McLean et al. (2014) show that improved cardiovascular fitness decreases fatigue levels, which are a leading contributor to ski injuries. If you're burned out by midday, your afternoon runs will be a lot riskier - as your muscles won't be able to safeguard those joints as well.
The benefits of running for ski prep: Running, especially trail running, is an excellent addition to a ski prep programme. It improves cardiovascular endurance, a key component of skiing, and strengthens the muscles of the lower body. Trail running, with its uneven surfaces, mimics the balance and proprioceptive challenges of skiing. Millet et al. (2010), suggest that trail running can also enhance eccentric muscle strength, which is essential for the controlled deceleration required during turns and stops.
Ski touring and backcountry skiing
Ski touring and backcountry skiing are increasingly popular for their adventure and freedom (also no need to pay for ski passes!) but they come with additional physical and logistical demands.
Physical preparation: Unlike downhill skiing, ski touring involves sustained uphill climbs before descending. This requires greater cardiovascular endurance and muscular strength. Incorporating uphill running or stair climbing into your training can be highly beneficial. Strengthening the core and lower back is also critical for carrying your backpack all day long. Actually it's great to do pre-season workouts with a backpack for increased specificity!
Nutrition and hydration: Long days in the backcountry demand a focus on appropriate nutrition and hydration. Skiing at altitude and in cold temperatures increases your energy expenditure and risk of dehydration. You will need to plan this a bit more, as sometimes heading to the shop to refill may not be possible. Also high altitude and long efforts can change your perception of food - nothing worse than a bread and cheese sandwich that makes you nauseous when you need it the most! Unsure what you need? Our sports nutritionist Alison will be glad to help you plan your trip!
Safety gear and skills: Backcountry skiing requires avalanche safety equipment (beacon, probe, shovel) and the skills to use it. A safety course is essential if you plan to venture off-piste and avoid big nasty injuries.
Common skiing and snowboarding injuries
Before we list them out, can you guess the top injuries we see in clinic during the season?
Knee injuries (the obvious one): Skiing puts high demands on your knees, making them prone to injuries, especially to the anterior cruciate ligament (ACL). ACL injuries often occur during twisting falls or when skiers attempt to recover from a backward lean.
Wrist and shoulder injuries: Snowboarders are particularly prone to wrist fractures, as falls often result in landing on outstretched hands. Shoulder dislocations are also common, particularly in collisions or during awkward landings.
Head/neck injuries: Collisions and falls can result in concussions or whiplash injuries. Wearing a helmet reduces the risk significantly, with studies by Sulheim et al. (2006) showing helmets reduce head injuries by up to 60%.
Several factors contribute to the high injury rate in skiing and snowboarding:
Fatigue: Tired muscles are less responsive and increase the likelihood of mistakes.
Poor technique: Improper posture or turning techniques can strain joints unnecessarily.
Equipment issues: Ill-fitting boots, incorrectly adjusted bindings, or unsuitable skis can contribute to accidents.
Environmental factors: Changing snow conditions and overcrowded slopes pose additional challenges.
The importance of getting professional guidance
If you're new to skiing or want to refine your skills, lessons with a qualified instructor once you are out there are invaluable. They not only teach technique but also provide tips on injury prevention and equipment use.
A study by Berg et al. (2018) found that a combination of strength training and proprioceptive exercises significantly reduced lower limb injuries in alpine skiers. Similarly, Myklebust et al. (2003) highlighted that neuromuscular training programmes, including plyometrics and balance work, decreased ACL injuries by up to 50%. These findings reinforce the value of a structured training programme like our ski prep package.
Want to book on?
In terms of pre-season preparation - we've got your back (and knees!).
If you want to see our skiing physios for ski prep, you have 2 options:
For a strength & conditioning session where we will guide you through ski-specific exercises and workouts, and provide you with a tailored S&C plan to follow at home / in the gym; you can book a S&C session with Dani or Nic. This can then be turned into a 4 or 12-session package should you want to. Book into a S&C session
If you are recovering from injury and want to ensure you are ready for the slopes, book into a Return-to-Sport MOT with Dani or Nic where we will put you through our rigorous return-to-ski post-injury testing. According to the results, we will be able to give you the green light or advise a tailored exercise / S&C plan to get you there safely. Book into a RTS MOT
Our goal is to ensure you are fully prepared to enjoy the slopes with confidence and resilience.
Skiing and snowboarding are exhilarating sports, but their physical demands require respect and preparation. For tailored advice and expert guidance, feel free to book in with Dani or Nic and let us help you maximise your ski season.
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