Ski Injury Prevention: Prepare Your Body Before You Hit the Slopes
As a former physiotherapist with the Australian Freestyle Ski Team — and a competitive skier myself — I’ve seen firsthand how demanding skiing can be on the body. I also ran a practice in Thredbo for many years before settling in Sydney, where ski injuries were part of everyday clinical life.
Skiing is exhilarating. It’s also physically unforgiving if you’re not prepared.
The good news? Most ski injuries are preventable with the right preparation.
1. Train Before You Travel
Give yourself at least 2–3 months of preparation before your trip.
Skiing demands:
Strong, fatigue-resistant quadriceps
Powerful calves
Good hip and trunk control
Cardiovascular endurance
Balance under load
Cardio Training
Interval training is ideal. Start with:
1–2 minute high-intensity efforts
Followed by active recovery until your heart rate settles
Progress toward:3–5 minutes of recovery between efforts
Gradually increasing sprint duration and intensity
Skiing is essentially repeated high-intensity intervals down the mountain — train accordingly.
Strength + Yoga
Strength training builds resilience.
Yoga is a valuable adjunct. It enhances:
Flexibility
Balance
Core control
Body awareness
That combination improves joint control and reduces fatigue-related injury risk.
2. Key Strength Areas to Focus On
Quadriceps (Endurance Strength)
Hold a wall squat for 90–120 seconds.
Add small controlled mini-squats within the hold.
Skiing isn’t about one powerful squat — it’s about sustaining effort while moving subtly.
Calves
Stand on the edge of a step.
Perform 3 x 15 calf raises, controlled up and down.
Strong calves help control the ankle and absorb terrain variation.
Core (Rotational Control)
Using a cable or resistance band:
Stand in a slight squat
Pull across the body
Keep the pelvis steady
Repeat both sides.
Rotational control protects the spine and helps stabilise the lower body on uneven snow.
Triceps
Using a pulley or theraband:
Start with elbows bent
Press to straight arms
This mimics pushing yourself along the snow and helps prevent upper limb fatigue.
3. Stretch Before You Ski Each Day
Focus on mobility in:
Neck
Shoulders
Lower back
Gluteals
Hamstrings
Quadriceps
Calves and toes
The hips, back and calves are particularly important before your first run.
A short mobility routine in the morning can make a significant difference to control and comfort on the slopes.
4. Smart On-Mountain Habits
Hydrate well — especially if enjoying the après-ski lifestyle
Stay warm between runs
Stretch again after a long lunch
Be mindful of fatigue late in the day — this is when many injuries occur
When technique deteriorates due to tiredness, ligament injuries become far more likely.
Tailored Ski Preparation
Everybody is different.
Here at Physio Therapy Yoga, in Milsons Point North Sydney, we can design a personalised ski conditioning program for you, delivered through an online platform you can access from any device. This ensures you’re preparing intelligently — not just working hard, but working specifically for your needs.
Skiing should be challenging in a good way — not in a rehabilitation clinic afterwards.
If you’re heading to the snow this season, start preparing now. Your knees will thank you.
