How to Prep For Ski & Snowboard Season to Avoid Injury

It’s that magical time of year…a slight chill in the air, sweater season, football is on in the background, and the rain is starting to pick up (i.e. SNOW in the mountains!). This can only mean one thing: IT’S ALMOST SKI/SNOWBOARD SEASON!!!

As a physical therapist (PT), this season also typically means a flood of winter sport-related injuries knocking on my door. Given the state of things over the past few years, I have a feeling that there will be an uptick of these injuries this year. Many folks have been more sedentary, working from home, and haven’t kept up with their typical workout routines to help them prep for the upcoming season.

I can’t emphasize enough how important it is to train for winter sports, skiing and snowboarding in particular. These activities put a lot of stress and load on the body, and push muscles to the limit very quickly. Just like any strenuous physical activity, training helps prevent injuries, and helps ensure that you have the stamina and strength for a successful and fun season on the slopes.

Here are a few tips for ways to get ahead of the game and maximize your turns this winter:

1.     Start EARLY.

I’d recommend giving yourself 6-8 weeks of training at least 1-2 times per week prior to your first day on the slopes. It takes several weeks to actually gain strength, flexibility and endurance, so do your body a favor and have time on your side.

2.     Start walking or running UPHILL and DOWNHILL.

Snow isn’t a necessity when it comes to training for the terrain of the mountains. Find a good hill or stairs close to home, and start going up and down for about 20 minutes (depending on your current fitness level). As long as this is pain-free, increase by five minutes per week.

3.     Squats.

Quads are king on the ski slopes. In order to make sure your quads are mountain-ready, perform three sets of 8-10 squats per day, increasing to 15 as they get easier and less fatiguing.

4.     Planks.

It’s important to be able to lift your own body weight and control a fall, particularly with snowboarders who are using their arms to get up and down frequently. I recommend starting with a 40 second plank and 20 second side plank, building up to 60 seconds and 30 seconds over time. Regular or knee push-ups are also good to throw in there!

5.     Cardio Bursts.

Think about it. How much time do you spend waiting in the lift line, on the lift…then a quick burst of energy down the mountain. Repeat. This is how you should train as well. HIIT training in a circuit is great for this. Spend 45-60 seconds doing something to get your heart rate up: jumping jacks, mountain climbers, jump squats. It’s all fair game. Give yourself a minute to recover in between sets, and repeat 5-10 times.

6.     Stretch.

Injuries often happen when our muscles and joints are “cold,” which is quite common in most sports. Now add the addition of sub-freezing temps after a long car ride and it’s an ACL tear waiting to happen. Make sure you warm up with some dynamic stretching when you get out of the car (and it’s much easier before you put your skis on, FYI 😊). This could include mini squats, mini side lunges, arm circles, torso twists, etc. Get yourself warmed up and ready to go before your first run.

7.     Challenge your friends!

There’s no better way to stay motivated than a little competition. If you have a group you usually ski with or want to make it a family affair, go for it! Chances are you will be more consistent and have more fun if you get others involved.

Feel free to comment or reach out if you have questions about anything related to this blog post or PT in general! You can reach me at anna@upwardptseattle.com.