7 Tips to Stay Injury-Free and Perform Your Best This Ski Season

Ski season is here! Whether you’re a seasoned skier or hitting the slopes for the first time, preparing your body is essential to stay injury-free and enjoy your time on the mountain. Here are seven tips to help you perform at your best this ski season.

 

1. Build Strength and Endurance

Skiing demands a lot from your lower body, core, and cardiovascular system. Strength training exercises like squats, lunges, and deadlifts can help build the necessary power and stability in your legs and hips. Add planks and rotational exercises to engage your core. Don’t forget cardio! Activities like running, cycling, rowing, or even pickleball will improve your endurance and keep you going all day on the slopes.

 

 

2. Work on Balance and Agility

Good balance and agility are key to navigating varied terrain. Incorporate single-leg exercises, wobble boards, or Bosu ball workouts into your routine to challenge your stability. Practicing quick direction changes can also prepare you for unexpected turns and uneven snow conditions.

 

 

3. Warm Up and Cool Down

A proper warm-up increases blood flow to your muscles and enhances flexibility, reducing the risk of injury. Before hitting the slopes, spend 5-10 minutes on dynamic stretches like leg swings, arm circles, and lunges. After skiing, focus on static stretches to loosen tight muscles and aid recovery.

 

4. Stay Hydrated and Eat Smart

Dehydration can decrease your performance and increase fatigue. Drink plenty of water throughout the day and consider adding electrolyte drinks if you’re skiing for extended periods. Fuel your body with nutrient-dense foods like whole grains, lean proteins, and healthy fats to sustain your energy.

 

5. Invest in Proper Gear

Ill-fitting equipment can lead to discomfort and injuries. Make sure your ski boots, bindings, and skis are properly adjusted to your size, skill level, and skiing style. Don’t forget to wear a helmet and layers appropriate for the weather to stay warm and protected.

 

6. Listen to Your Body

Pain and fatigue are warning signs. If you start feeling sore or overly tired, take a break. Skiing while fatigued can compromise your form and increase your risk of injury. Recovery days are just as important as training days to keep your body in top shape.

 

 

7. Seek Professional Guidance

If you’re recovering from a previous injury or want to optimize your performance, consider working with a sports chiropractor or physical therapist. They can assess your movement patterns, address any imbalances, and provide exercises tailored to your needs.

Skiing is an exhilarating sport, but it’s tough on the body. By taking the time to prepare physically, investing in quality equipment, and listening to your body, you can reduce your risk of injury and make the most of your ski season. See you on the slopes!

 

 

Need help preparing for ski season or recovering from an injury? Contact us at Ascent Sports Rehab for expert guidance and care.

 

Author

Dr. Krystal Drwencke

DC, CCSP, CCEP

We help active adults return to the activities they love and get back to living pain-free without medications, injections, or surgery. Expect a comprehensive assessment and exam, a better understanding of your body, and knowledge of how to work on your injuries for the future.

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