Woman holds ankle in pain while skiing with a man demonstrating Why Preseason Prep Matters for Ski Season

Why Preseason Prep Matters for Ski Season

Ski season is here! The mountains are calling, and it’s time to dust off your gear and hit the slopes. But before you dive into the thrill of carving down those pristine trails, take a moment to consider how ready your body is for the challenge. Every year, countless skiers find themselves sidelined by injuries that could have been avoided with a little preseason preparation. Physical therapy can be a game-changer in getting your body ski-ready, preventing injuries, and helping you make the most of the season.

 

The Reality of Ski Injuries

Skiing is an exhilarating sport, but it’s also one of the most physically demanding. The quick turns, bursts of speed, and constant balance adjustments require strength, coordination, and flexibility. Yet, many people underestimate the toll it takes on their bodies — especially after months of less-active routines. When you hit the slopes for the first time in the season, your adrenaline and excitement can mask what your body is feeling.

Imagine this: You’ve spent the last few months sitting at a desk, relaxing on the couch after work, or indulging in holiday festivities. Maybe your biggest workout was lugging groceries or chasing after your kids. Then, without preparation, you jump into a full day of skiing. Your muscles, joints, and ligaments might not be ready to handle the stress, leading to injuries like:

  • Knee Sprains and Tears: Skiing’s twisting movements put a lot of strain on your knees, making injuries like ACL tears common.
  • Lower Back Pain: Poor posture and sudden movements can aggravate the back muscles, especially if you’ve been sedentary.
  • Shoulder Injuries: Falls often lead to dislocated shoulders or rotator cuff strains.
  • Wrist and Hand Sprains: Catching yourself during a fall can result in wrist injuries.

These injuries not only take you off the slopes but also disrupt your day-to-day life. For example, if you injure your back you may find it hard to return to sitting at a desk making work close to impossible. Your family suffers too — with a bad back, you can’t pick your kids up or comfortably sit for long periods at sports games to watch your little ones participate.

 

Inactivity and Sudden Skiing Are a Recipe for Trouble

Let’s take a closer look at how inactivity during the off-season can set the stage for skiing injuries. Depending on your job and lifestyle, you may be more susceptible to certain ski-related injuries compared to others. For example, if you sit all day you may be more likely to injure your back while someone who uses their upper body a lot such as lifting boxes might be more susceptible to lower body injuries like a sprained ankle.

 

Long Hours at a Desk

Do you spend most of your day sitting? If so, you’re not alone — many people work desk jobs or have sedentary lifestyles. Sitting for prolonged periods tightens your hip flexors, weakens your glutes, and puts extra strain on your lower back. This combination can wreak havoc on your body when you suddenly transition to the dynamic movements of skiing.

 

Minimal Lower-Body Strength Training

Leg strength is key to controlling your skis and absorbing the impact of bumps and turns. Without regular lower-body workouts, your quads, hamstrings, and calves might struggle to keep up, increasing the risk of muscle strains or joint injuries.

 

Reduced Cardiovascular Endurance

Skiing isn’t just a test of strength; it’s a cardio workout, too. If you haven’t been active, your endurance might be lacking, leading to early fatigue. Fatigue can cause poor form and slow reaction times, both of which increase the risk of accidents. It can also put extreme unnecessary stress on your heart!

 

Weekend Warrior Syndrome

Maybe you’ve stayed active, but your routine only includes short weekend workouts or sporadic gym visits. Jumping into the intensity of skiing without consistent preparation can overwhelm your body and lead to overuse injuries.

 

Signs You Might Not Be Ready for the Slopes

Not sure if you’re ready to ski? Here are some red flags that suggest you might need to ease into the season:

  1. Stiffness or Limited Mobility  

If bending your knees or twisting at the waist feels uncomfortable, your body might not be flexible enough for skiing.

  1. Low Energy Levels  

Feeling tired after a short walk or a few flights of stairs? This could indicate that your cardiovascular fitness needs improvement.

  1. Frequent Aches and Pains  

Persistent discomfort in your knees, back, or shoulders might mean you’re at a higher risk of injury.

  1. Poor Balance  

Skiing requires quick shifts in weight and direction. If standing on one foot feels wobbly, your balance might need some work.

 

Also, your gear needs to be prepared too. While ski gear has become better over the years and helps prevent injuries, you can still get hurt. If your gear is old, it might not provide support in the proper places. On the other hand, if your gear is too new it might not move like you need it to, causing you to trip up. Or, you just might not have the right gear for the way you move on the slopes. 

 

Do some research ahead of time and work with experts at sports stores to find what fits you best. Don’t forget to update old gear. And if you have brand new gear, break it in! You might need to wear boots around the house for a few weeks as an example so they are ready to hit the slopes with you.

 

Man laying in snow crashing on skis and holding knee, demonstrating Why Preseason Prep Matters for Ski Season

Taking It Easy If You’re Unprepared

If you haven’t had time to prepare for ski season, don’t worry — you can still enjoy the slopes safely by taking it slow. Here’s how:

  • Start with a Warm-Up: Spend 10-15 minutes warming up your muscles with light cardio and stretches. This can help improve blood flow and reduce stiffness.
  • Ease Into It: Begin with easy runs and gradually increase the intensity as your body adapts.
  • Focus on Form: Pay attention to your technique, keeping your knees bent and your core engaged to protect your joints.
  • Listen to Your Body: If you start to feel pain or excessive fatigue, take a break. Pushing through discomfort can lead to injuries.

And going off what was mentioned before, if you do not have your own ski gear that is up-to-date and broken in, it might be in your best interest to rent some!

 

How Physical Therapy Can Help Post-Injury

Even with precautions, accidents happen. If you find yourself nursing an injury after a day on the slopes, physical therapy can be a crucial part of your recovery. Here’s how it helps:

  1. Reducing Pain and Swelling  

Techniques like manual therapy, cold laser therapy, and targeted exercises can ease pain and inflammation.  

  1. Restoring Mobility and Strength

After an injury, it’s common to lose range of motion and muscle strength. PT helps you regain these, so you can return to skiing (or daily life) with confidence.

  1. Preventing Future Injuries  

By addressing the root cause of your injury — whether it’s weak muscles, poor posture, or bad movement habits — a physical therapist can help prevent it from happening again. Now, you might be thinking that you can easily fix issues with an Austin physical therapist after they occur. While PT can help you heal, it can also be used preventatively!

 

Why Physical Therapy Before Ski Season?

Physical therapy isn’t just for treating injuries; it’s one of the best ways to prevent them. Here’s why incorporating PT into your preseason routine can make a huge difference:

  1. Strengthening Key Muscle Groups  

Skiing demands strong legs, core stability, and flexible joints. A physical therapist can help you target these areas to ensure they’re up to the task. This is especially important for weekend warriors who might have the illusion that they are ready to hit the slopes with their workouts when in reality, they are not doing the right exercises.

  1. Improving Balance and Coordination  

Staying upright on skis isn’t just about strength. It also requires excellent balance and quick reflexes. PT can enhance these skills, reducing your risk of falls. This is especially important for those that sit at desks all day!

  1. Increasing Flexibility  

Tight muscles are more prone to strains and tears. Stretching exercises tailored to skiing can improve your range of motion, making movements smoother and safer. As our PTs here at Move Empower Concierge Physical Therapy can share, flexibility is one of the number one issues folks have just because we do not use all our muscles every day!

  1. Assessing Movement Patterns  

A PT can identify imbalances or weaknesses in your body that could make you more vulnerable to injuries and help you correct them before hitting the slopes.

Guy holds knee in snow after skiing, demonstrating Why Preseason Prep Matters for Ski Season

Don’t Let Injuries Hold You Back

Ski season is one of the most exciting times of the year, but it’s also a time to be mindful of your body. Injuries can happen to anyone, but with the right preparation and care, you can reduce your risk and enjoy the slopes to the fullest.

 

If you’re feeling unprepared or dealing with lingering aches and pains, physical therapy can make all the difference. Schedule a consultation with a physical therapist to assess your fitness level, address any concerns, and get personalized advice for a safe and successful ski season. Get started today with a FREE discovery session

 

This winter, let’s hit the slopes with confidence. Your body will thank you, and your skiing experience will be all the more enjoyable!