How to Prepare Your Body for Skiing and Minimise Injuries – Advice from an Osteopath
There’s nothing quite like skiing—the fresh mountain air, the thrill of the slopes, and that unbeatable post-ski hot chocolate. But skiing is also physically demanding, and if your body isn’t prepared, it can take a real toll. As an Osteopath, I see plenty of ski-related injuries, many of which could have been avoided with a bit of preparation. Whether you're a first-timer or a seasoned pro, getting your body ski-ready can help you stay strong, avoid injury, and make the most of your time on the slopes. Here’s how to do it.
1. Build Strength and Stability Before You Go
Skiing demands strength in your legs, core, and glutes to keep you stable and in control. A few weeks before your trip, focus on:
✅ Leg strength – Squats, lunges, and step-ups help build endurance in your thighs and glutes.
✅ Core stability – A strong core helps you balance and absorb shocks on uneven terrain. Try planks, Russian twists, and leg raises.
✅ Balance exercises – Standing on one leg, using a balance board, or practising single-leg squats can improve coordination and prevent falls.
2. Improve Your Flexibility
Cold, tight muscles are more prone to injury, so flexibility is key. Stretching daily—especially your quads, hamstrings, calves, and lower back—can help improve your range of motion and reduce the risk of muscle strains. Yoga and mobility exercises are great additions to your routine.
3. Boost Your Cardiovascular Fitness
Skiing can be physically demanding, especially at high altitudes. To avoid getting exhausted halfway down the slope, work on your cardiovascular fitness with activities like:
🏃♂️ Running or brisk walking
🚴 Cycling
🏊 Swimming
4. Warm Up Before You Hit the Slopes
A proper warm-up before skiing is crucial to prevent injuries. Cold muscles are more prone to strains and sprains, so spend at least 10 minutes warming up with:
🔹 Leg swings and lunges to loosen up your hips and thighs.
🔹 Arm circles and torso twists to mobilise your upper body.
🔹 Light jogging or jumping jacks to get your heart rate up and blood flowing.
5. Pay Attention to Your Posture and Technique
Poor technique can put unnecessary strain on your joints and muscles, increasing the risk of injury. If you’re new to skiing or haven’t been in a while, consider taking a lesson to brush up on your technique. Even experienced skiers benefit from small adjustments that improve efficiency and reduce fatigue.
6. Stay Hydrated and Fuel Your Body
Dehydration and low energy levels can affect your performance and concentration, making injuries more likely. Make sure to:
💧 Drink plenty of water throughout the day.
🥗 Eat a balanced meal before heading out, including carbs for energy and protein for muscle recovery.
🍌 Carry snacks like nuts or energy bars to keep your energy levels up.
7. Listen to Your Body
It’s easy to get caught up in the excitement of skiing, but pushing through pain or fatigue increases your risk of injury. If you feel sore or tired, take breaks, stretch, and don’t be afraid to call it a day if your body needs rest.
8. Cool Down and Recover
At the end of your skiing session, take a few minutes to cool down with light stretching and gentle movements to prevent stiffness the next day. Using a foam roller on your legs and lower back can also help with recovery.
9. Get an Osteopathic Check-Up
If you have any pre-existing aches, pains, or injuries, an osteopathy session before your trip can help ensure your body is in the best condition for skiing. Osteopathy can also help with post-ski recovery if you come back feeling stiff or sore.
Final Thoughts
Skiing is an amazing experience, but preparation is key to staying injury-free and making the most of your time on the slopes. Strengthening your body, improving flexibility, warming up properly, and listening to your body can all help you ski with confidence and avoid common injuries. If you need any advice or treatment before or after your trip, we’re here to help at Body Zest. Have a great time on the slopes!