How to get ski fit and avoid injuries this ski season? Osteopath, Dr. Laura Stuart tells us how

Picturesque winter ski slope with a ski lift, snow-covered.

With the winter season fast approaching, many people are getting ready to hit the slopes for some skiing and snowboarding. However, before you strap on your skis or snowboard, it’s important to make sure your musculoskeletal system is ready for the physical demands of these winter sports.

At Oak Tree Osteopathy in Canterbury, we want to help you prevent injuries and enjoy a safe and fun ski season. We often see people in the clinic after a ski trip suffering from muscle soreness or strains after heading to the snow without doing any conditioning exercises beforehand.

To help you avoid this, our Osteopath, Dr. Laura Stuart has put together some information and simple exercises to prepare and stay fit and enjoy your winter getaway.

Osteopath treating the knee of a child with headphones on.

There are many exercises that you could do to get your body prepared for the ski season. In this blog we have kept it really simple with a couple of specific exercises that will point you in the right direction without overwhelming you with options! If you would like a more individualised plan, you can book online here and we can assess your individual needs and prepare a tailored conditioning approach. 

Here are some tips and exercises to get your musculoskeletal system ready for the upcoming ski season: (Images courtesy of Physitrack, our exercise app provider).

Strengthen your legs:

Strong leg muscles are essential for skiing and snowboarding, as they help you navigate through challenging terrain and absorb the impact of jumps and landings. Incorporate exercises such as squats, lunges, and leg presses into your routine to strengthen your leg muscles.


Squat exercise

Improve your flexibility:

Being flexible is crucial for preventing muscle strains and maintaining proper form while skiing or snowboarding. Incorporate stretching exercises into your routine to improve flexibility in your hamstrings, quadriceps, calves, and hip flexors.

Quad stretch:

Quadriceps stretch exercise

Calf (soleus stretch):

Soleus stretch

Calf (gastroc stretch):

Calf stretch

Strengthen your core:

A strong core is essential for maintaining balance and stability while skiing or snowboarding. Incorporate exercises such as planks, Russian twists, and mountain climbers into your workout routine to strengthen your core muscles.


Plank exercise

Work on your balance:

Good balance is key for preventing falls and maintaining control while skiing or snowboarding. Practice balancing exercises such as single-leg squats, yoga poses, and standing on a balance board to improve your balance and stability.

Single leg balance:

Single leg balance exercise

Protect your joints

It’s important to take care of your joints to prevent injuries while skiing or snowboarding. Make sure to warm up before hitting the slopes and wear proper protective gear such as knee braces and wrist guards to support your joints and reduce the risk of injury.

Finally, listen to your body!

If you experience any pain or discomfort while skiing or snowboarding, it’s important to listen to your body and take a break. Pushing through pain can lead to serious injuries, so make sure to rest and seek treatment if necessary.

By following these tips and exercises, you can help prevent injuries and get your musculoskeletal system ready for the upcoming ski season. Remember to stay safe on the slopes and have fun enjoying winter sports!

If you have any questions or concerns about your musculoskeletal health, don’t hesitate to book online here for a personalised assessment and conditioning advice. We’re here to help you stay healthy and active throughout the winter season.