3 Key Things Everyone Should do to Prepare for an Injury Free, and Enjoyable Ski (or Snowboarding) Holiday this Winter

Nov 18, 2021

The slopes are calling!

The world is opening up, we have been craving our usual getaways and for many this includes dusting off the skis and snow boards languishing in garages and lofts. My father in law has just returned from Austria and was raving about the snow, quality of skiing and how good it felt to be back in the Alps. He’s been waiting for 19 months, and I know many of you, like him, cannot wait to return and sample the powder under your ski’s.

For some the idea of the bulky equipment, getting up the mountain every time you come down, not to mention the danger and exertion is too much to take in. The Apres ski is much more appealing, stunning scenery and nice wee chilled glass of pinot Grigio or a hot chocolate! For others however, the draw of the slopes is just too strong. The dazzle of the white snow, crisp air biting noses and cheeks and the exhilaration of flying down the side of what is usually a spectacular view has been sorely missed.

We have had a number of clients excitedly noting the downhill spin of the seasons to winter and the promise of the window of opportunity for winter sports beginning to open up. Some even have trips booked abroad to their favourite resorts in the new year and are desperately trying to rehab their injuries to be fit for their holiday or have attended to get in the best shape possible to PREVENT injuries on their first return to the slopes in 2 years.

Unless you live in an all year round mountainous winter wonderland the window of opportunity to scratch that itch is often short and weather dependant, so being in top physical condition to take best advantage of some ‘good powder’ is paramount.

Skiing and snowboarding are exhilarating yet strenuous. They require strength, flexibility and stamina to keep you, your fellow slope mates and your body safe. The last thing you want is to get tired, sore or worse still, injured, before you are ready to apres ski and replenish the lost calories.

For those clients who are excited to get back in their snow boots their treatment plan covers how their recovery and subsequent injury prevention phase will incorporate ways to condition their body to be prepared for their much awaited return to the slopes.

The time to start is now to be ready to don your winter sports gear again or to make the most of discovering a new winter hobby.

We have just 12 weeks until February which is the perfect time to begin preparations to ensure you are in tip top condition. Procrastinating and delaying this preparation phase until January will not leave you enough time and will increase your risk of injury. Most skiing injuries happen on the last run of the day, when we are fatigued after a day on the slopes. The best way to minimise this fatigue is to get stronger and build endurance. This cannot be done in 3 or 4 weeks. So, if you are considering a ski holiday, or already have one booked, start your strength training now. Stop putting it off until after Christmas, and get started today. If you’re not sure how, then please reach out to us and we can help guide you.


Skiing and snowboarding require stamina and endurance. They are full of aerobic and anaerobic bursts, usually at high altitude making the lungs and heart work harder to maintain the oxygen levels needed to produce enough energy.

Getting out of breath will improve your lung capacity and strengthen your heart with interval training being the best method to improve cardiovascular endurance.

Interval training involves increasing the heart rate for a short period of intense exercise and then dropping it right down again and repeating this sequence throughout your training session.

You can incorporate this method into your current activity but if you need some advice on where to start a personal trainer or physiotherapist can help put you on the right path.


Strengthening muscles will help prevent fatigue and injury. This is especially key to prevent knee injuries, some of which can be quite serious.

This strength also helps to support joints and absorb impacts and vibrations. Strong legs are crucial for winter sports to control your descent with exercises focussing on the quads and glutes. Strong and stable abdominal muscles and core will maintain posture, balance and control, especially important when snowboarding.


Good balance is important for both skiing and snowboarding. You can do some simple balance drills at home by practising standing on one leg with your eyes closed for a few minutes and progressing to doing simple tasks while balancing on one leg or making movements with your suspended leg whilst keeping your balance.

This stability will also assist in maintaining the correct posture throughout your winter sports sessions preventing strain injuries and sustaining technique. Our custom made orthotics can be made especially for your ski boots to ensure your balance and weight distribution is maximised along with comfort for an intense week on the slopes. If you would like to know more, please just email us

Whether you are an avid skier or a first time snowboarder it will really help your enjoyment of the winter sports season if your body can keep up with your enthusiasm, so ask for some advice on how best to begin or adapt your training programme to work the right muscles and build the fitness you need.

Book an appointment online, call us on 0333 301 0205 or email and begin your winter preparations.

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