Winter will be in full force before you know it, which means the ski trails will be opening up soon, too. If you’re like us, you’re probably excited to hit the slopes.

However, it’s important not to take things too fast! Strapping on your skis or snowboard before you’re ready can set you up for an increased risk of sprains, strains, and other injuries that can keep you in the lodge for the rest of the season.

Fortunately, most ski and snowboard injuries are preventable with the right preparation, movement strategies, and physical conditioning—and a little help from the team at Kintsugi Physical Therapy and Wellness.

Step 1: Build a Stable Foundation

Most ski and snowboard injuries occur in the knees, shoulders, and lower back—all areas that absorb the most force during turns, jumps, and quick stops. A strong foundation protects these joints and improves control on uneven terrain. Focus on the following:

• Core Stability: Planks, bird dogs, and dead bugs strengthen your abdominal and back muscles, helping create a stable core that prevents excess twisting and reduces spinal stress.
• Hip Strength: Weak hips often lead to knee injuries. Add side-lying leg lifts, bridges, and resisted lateral walks to your pre-season workouts.
• Eccentric Leg Training: Exercises like slow squats and step-downs prepare muscles to absorb impact, which is essential for landing jumps or sudden stops.

Step 2: Improve Overall Mobility

A limited range of motion puts excess strain on your joints and makes it difficult to recover after a fall. Incorporating mobility work into your routine ensures you can adapt quickly once you’re on your favorite trail. Here are some key areas to target:

• Ankles: Improving dorsiflexion (bringing your toes toward your shin) improves balance and edge control.
• Hips and Hamstrings: Stretching these muscles allows for smoother transitions and less stress on the lower back.
• Thoracic Spine: Mobility in the upper back improves rotation and helps absorb forces during turns.

Step 3: Train Your Reflexes by Boosting Balance and Coordination

Good balance is your first defense against falls, especially with skiing and snowboarding, which demand constant weight shifts and core engagement. Training your balance system reduces the risk of sudden instability that leads to injuries. Here are some strategies our team might suggest:

• Single-Leg Stance Training: Try standing on one foot while performing arm movements or tossing a ball.
• Dynamic Balance Drills: Use wobble boards, BOSU balls, or uneven surfaces to simulate slope conditions.
• Proprioceptive Training: Our PTs can guide you through specialized exercises to retrain your body’s sense of position and movement, improving reaction time and coordination.

Step 4: Correct Your Technique to Avoid Strain

Out on the slopes, every movement matters. Even small changes in posture or alignment can impact your injury risk.

That’s why we recommend anyone who plans to ski or snowboard meet with the Kintsugi Physical Therapy and Wellness team for a detailed movement assessment before you strap in for the season. These assessments help us pinpoint weaknesses or compensations that might cause problems, such as:

• Over-rotating your trunk, which can overload the lower back and lead to strain
• Weak glutes that cause the knees to collapse inward during turns
• Limited ankle mobility that leads to improper weight distribution and instability

Identifying and correcting these issues will help you move more efficiently, reduce fatigue, and improve performance.

Step 5: Adopt Smart Habits on the Slopes

Conditioning before the start of the season is important, but so is adopting a few crucial routines once you’re ready to hit the trails. For example:

• Warm up before every run with 5–10 minutes of light cardio and mobility drills. This helps combat the cold conditions and keeps your muscles loose and ready for action.
• Stay hydrated. Yes, even in cold weather! Dehydration leads to fatigue and slower reflexes.
• Take breaks throughout the day. Fatigue is one of the top causes of ski and snowboard injuries.

There’s nothing more exhilarating than slicing down a mountain, but an injury can easily stop you in your tracks. With proper conditioning, body awareness, and professional guidance, you can enjoy every turn with confidence.

The Kintsugi Physical Therapy and Wellness team is here to help you prepare for the season. Schedule your initial assessment today, and let’s make this your safest winter yet!