Ready, Set, Snow: Tips to Prevent Ski and Snowboarding Injuries This Winter
With winter around the corner, the time to start preparing for the ski season is now.
To prepare your body for winter sports and prevent injuries, a comprehensive workout program is essential. Successful injury prevention includes balance, core exercises, lower body strengthening, plyometrics, and stretching. Start your training before the season to build strength gradually. Focus on major lower limb muscles—quadriceps, hamstrings, and glutes—while also emphasizing core stabilization for better trunk control.
Four exercises to include in your exercise program to better prepare for winter sports:
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Wall sit: Begin standing with your back against a wall and your feet hip-distance apart. Lower into a squat position against the wall with your knees bent up to 90 degrees. Keep your knees behind your toes and keep your knees in line with your hips. Start by holding 15 seconds and performing 3 sets. Visualize going down your favorite run while doing your wall sit.
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Sidestep with band: Begin standing with a resistance band around your thighs, just above your knees. Bend your knees slightly so you are in a mini squat position. Maintain tension in the band and slowly step to the side. Keep your hips and feet pointing forward. Avoid collapsing knees inward. Take 10 steps to each side. Repeat 3 times to start.
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Plank: Begin lying down on your stomach with your toes and forearms on the floor. Engage your abdominals and lift your hips and legs into a plank position. Keep your back straight and eyes looking down for proper neck positioning. Hold up to 30 seconds. Repeat 3 times.
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Single limb balance: Start a balance activity by standing on one leg for up to 30 seconds. Stand next to a countertop for safety. Progress by turning the head or reaching side to side.
Preseason is the perfect time to prep your equipment. Inspect your gear for damage and tune up your skis or snowboard, including waxing. If you’re unsure how to do this, don’t hesitate to seek help from a professional.
Warm up with dynamic stretching to get your body ready for action. Snow conditions and visibility can affect safety on the mountain—check conditions before you head out to make sure you have the right equipment to be prepared for the elements.
Warm up on the slopes with a few easier runs before tackling challenging terrain. Stay hydrated, know your limits, and stick to your skill level. Listen to your body—if you feel fatigued, take a break, as this is when injuries are most likely to happen.
After a Day on The Mountain
A self-care routine can assist your recovery. Use stretching, massage tools, gentle yoga, and foam rolling to reduce muscle tension. For joint inflammation, try ice packs or cryotherapy, while heat packs and hot tubs can soothe sore muscles and boost circulation. Compression therapy, like Normatec, can also speed up recovery.
Commit to a great winter season by starting a strength and conditioning program now and performing self-care techniques throughout the season.
We’re here to help—reach out for professional injury prevention guidance or consider Barton Performance’s winter conditioning class and custom training programs tailored to your needs.
Michelle Snyder is a physical therapist at Barton Health. To learn more about Barton’s rehabilitation and physical therapy services in South Lake Tahoe, Stateline, and Carson City or to schedule an assessment, call 530.539.6600 or visit BartonHealth.org.
