Skiing Preparation and Injury Prevention 

For many people in the UK, going on a winter holiday is an annual event which involves one week of intensive skiing or snowboarding, and given that for the rest of the year most people will do little or no skiing at all, this places difficult physical demands on the body. Skiing and snowboarding are excellent sports for improving cardiovascular fitness, muscle strength, endurance, agility and balance, however the combination of all these skills can mean that weaknesses might put the body at risk of injury. Spending time training before a holiday can not only help to reduce the risk of injury but also prepare the body so that it is ready to settle in for the first day on the slopes, helping make the most of your time and allowing you to improve your technique.

Before you go

Training can start anytime, but the sooner the better. In order to improve general fitness doing any exercise which gets the heart rate up is required, and activities such as running, cycling, swimming, rowing and aerobics are ideal. It depends on the individual's current level of fitness, but for most people three sessions per week of thirty minutes is a good starting point. In order to build fitness, the frequency, duration or intensity of these activities should be gradually increased.

Alongside improving general level of fitness there are training exercises that can be done which help target strengthening the specific muscle groups that are required most for skiing and snowboarding.

1) Step-Ups. Step up and down off a step, slowly at first and build up the speed to progress the exercise as it gets easier. Gradually increase the duration from one minute to five.

2) Jumping Squats. With feet hip distance apart, squat down as if to sit on a chair, bending the knees to approximately 80 degrees. From this position jump up and down while keeping the knees bent. To progress increase from one minute to three.

3) Side Squats. Squat so knees are bent to approximately 30 degrees, and while ensuring the back stays straight, jump to the side while keeping the knees tucked in to the chest. Repeat to each side and to progress increase from one minute to three.

4) Sustained Squats. With back leaning against a wall, squat down with the knees bent to approximately 80 degrees, holding the position for as long as possible.

5) Balance. Stand on one leg and slightly bend and straighten the knee for one minute. To progress do this with the eyes closed or while throwing and catching a ball. Repeat on both legs.

While you're there

Warming up prior to a day of skiing is another vital step that can help prevent injuries. A warm up should include 5-10 minutes of activity that gradually brings the heart rate up, so that you feel warmer, mildly out of breath and breaking into a slight sweat. For most skiers and snowboarders carrying their equipment to the bottom of the slopes is sufficient to achieve this. Once the body is warm it is important to stretch the muscles in order to optimise flexibility.
These stretches should be held statically without bouncing them for approximately 20 seconds.

1) Calf - Step one foot forward and lean your weight onto this leg, keeping the back leg straight with the heel on the floor.

2) Hamstring - lift one leg so the foot is resting on a chair or bench, keep the knee straight and lean forwards to feel a stretch at the back of the thigh.

3) Quadriceps - stand on one leg and pull the foot of the other leg behind you towards the buttock, keeping the knees together and feeling a stretch at the front of the thigh.

4) Chest - lock your hands together behind your back and reach behind you, stretching across the front of your chest.
All of these exercises should be done with caution and if you have any injuries you should seek the advice of a medical professional. A sports physiotherapist may be able to help diagnose and treat your injury as well as develop and individualised exercise plan and advise you on how to get back on the slopes safely without aggravating you problem.