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Hitting the Slopes?

Skiing is an exhilarating and enjoyable winter sport that offers an excellent opportunity for physical activity and exercise. It engages multiple muscle groups, improves balance, and enhances cardiovascular fitness. However, skiing involves inherent risks, such as falls, collisions, and various injuries. In order to avoid injury we recommend strengthening your muscles and being aware of areas that require more attention to eliminate any possible accidents!

Common injuries include:

  • Sprains & Strains
  • Fractures
  • Knee Injuries
  • Shoulder Dislocations
  • Head Injuries
  • Contusions & Bruises
  • Back Injuries
  • Snowboarder’s Wrist
  • Skier’s Thumb
  • Finger Injuries

Injury prevention allows individuals to enjoy their favourite activities, like skiing, with reduced risks, ensuring a safer and more fulfilling experience.

Exercises for Skiing Injury Prevention:

  1. Squats: Strengthen the quadriceps, hamstrings, and glutes, which are essential for stability and control while skiing.
  2. Lunges: Target the legs and glutes, improving balance and strengthening the muscles used during turns and descents.
  3. Leg Presses: Focus on the lower body, particularly the quadriceps, to build strength and endurance.
  4. Planks: Enhance core stability, which helps maintain proper posture and balance on the slopes.
  5. Stability Ball Exercises: Engage the core and lower body muscles, promoting balance and coordination.
  6. Box Jumps: Develop explosive power and agility, valuable for navigating varied terrain and obstacles.
  7. Lateral Bounds: Improve lateral stability, aiding in quick turns and lateral movements while skiing.
  8. Calf Raises: Strengthen the calves, which play a significant role in controlling the skis.
  9. Hip Abduction Exercises: Target the hip muscles for improved lateral stability and balance.
  10. Hamstring Curls: Strengthen the hamstrings, supporting knee stability during skiing movements.
  11. Bosu Ball Exercises: Enhance proprioception and balance, mimicking the unstable surface of snow.
  12. Resistance Band Workouts: Incorporate various exercises to target multiple muscle groups and improve overall strength.

Remember to perform these exercises with proper form and gradually increase intensity to avoid injuries. Always warm up before exercising and cool down afterward, stretching the major muscle groups. Listen to your body and adjust the workout routine as needed, and if you have any existing medical conditions or concerns, consult a healthcare or fitness professional before starting a new exercise program.

Rozelle Physiotherapy