Skiing is a brilliant winter sport, but it also carries a real risk of injury, especially to the knees, shoulders, wrists, and back. The most common issues include ligament sprains (particularly the ACL), fractures, muscle strains, and falls related to fatigue or poor technique.
Whether you’re a first-time skier or a seasoned enthusiast, these practical tips will help you stay safe on the slopes and make the most of your holiday. Proper preparation can significantly reduce your injury risk.
Here at Pro-Active we have put together these expert, evidence-based tips to help you stay safe this ski season.
1. Build Strength Before You Go.
Skiing requires strong legs, hips, and core muscles to maintain control on the slopes. Strength training for at least 6–8 weeks before your trip improves joint protection and overall performance.
Recommended exercises:
- Squats and split squats
- Lunges
- Glut bridges
- Calf raises
- Planks
2. Improve Balance and Joint Control
Good balance helps prevent twisting injuries and falls. Improved balance helps you react quickly and stay in control on uneven terrain.
Try:
- Single-leg balance
- Wobble board or cushion exercises
- Mini hops and lateral stepping drills.
3. Warm Up Properly Before Hitting the Slope
A short warm-up prepares your muscles for movement and reduces injury risk.
Include:
- 5–10 minutes of gentle cardio
- Dynamic stretches
- Ski-specific movements like mini-squats and side shifts
4. Make Sure Your Equipment Is Correctly Fitted
Poorly fitted boots or incorrect binding settings are a major cause of skiing injuries. Correct binding release settings significantly reduce the risk of lower-limb injuries.
Make sure your:
- Bindings are adjusted professionally
- Helmet fits correctly
- Boots provide good ankle support
5. Know Your Limits and Pace Yourself
Fatigue is one of the biggest contributors to accidents. Fatigue is one of the strongest predictors of injury. Reaction time, technique, and coordination all deteriorate when you’re tired.
Tips:
- Take regular breaks
- Stay hydrated
- Avoid the “one last run” when you feel fatigued
6. Refresh Your Techniques
Even experienced skiers benefit from refreshing their technique with an instructor. Good technique reduces joint stress and improves control.
Poor technique increases stress on the knees, hips, and back. Even experienced skiers benefit from a refresher.
Consider:
• Booking a lesson early in the trip
• Working with an instructor to refine control and efficiency
• Asking for movement analysis to correct risky habits
Better technique makes skiing safer and more enjoyable.
7. Protect Your Knees.
Knee injuries are the most common skiing issue, especially involving the ACL or MCL.
Reduce your risk by:
- Keeping your weight centred
- Avoiding leaning back
- Practising controlled turns
- Falling sideways rather than twisting if you lose balance
8. Check Weather and Snow Conditions
Conditions can change quickly. Ice, poor visibility, and hard-packed snow increase the risk of falls.
Always check:
• Snow quality (ice, powder, slush, hard-packed)
• Visibility
• Run difficulty levels
• Avalanche risk where applicable
Adapt your skiing to suit the conditions rather than pushing through unsafe terrain.
9. Prioritise Recovery at the End of Each Day
Recovery helps prevent overuse injuries and keeps you moving well.
Proper recovery minimises stiffness and helps prevent overuse injuries.
After skiing:
• Stretch your quads, hamstrings, calves, hip flexors, and back
• Use gentle mobility exercises
• Rehydrate and refuel with a mix of protein and carbohydrates
• Consider light foam rolling/massage
Good recovery keeps your body performing well throughout your trip.
10. Seek Help Early If Something Doesn’t Feel Right
If you experience swelling, instability, sharp pain, or difficulty weight-bearing, early assessment is important to prevent long-term issues.
If you notice:
• Persistent swelling
• Instability
• Sharp or localised pain
• Difficulty weight-bearing
It’s important to seek assessment rather than skiing through it. Early management prevents small issues from becoming bigger problems.
Final Thoughts
Skiing is an incredible way to stay active, challenge yourself, and enjoy the outdoors – but preparation and awareness are key. Following these tips will help you strengthen your body, protect your joints, enhance your technique, and reduce your injury risk.
Planning a Ski Trip? Book a Ski-Prep Assessment with our expert team here at Pro-Active Physio, Tewkesbury.
Our physiotherapists can:
Assess your strength, balance, and mobility
Identify personal risk factors for skiing injuries
Create a tailored conditioning programme
Support your recovery if you’ve already had an injury
Whether you’re heading to the Alps, the Pyrenees, or a dry slope closer to home, we can help you ski with confidence.
Book your Ski-Prep Physiotherapy Assessment today.
