Skiing Season Tips: Stay Safe and Injury-Free on the Slopes

Winter is here, and that means it is time to grab your gear and head to the slopes! Skiing is an exciting way to enjoy the snow, get active, and delight in stunning mountain views. But let us be real—skiing is not always without its risks. Wiping out, getting hurt, or overdoing it can turn a fun trip around very quickly. Luckily, with the right preparation and a little common sense, you can stay safe while having fun. 

Matthew Bennett, a chiropractor from the British Chiropractic Association (BCA), knows a thing or two about staying safe on the slopes. In fact, he has been working with professional skiers and has plenty of tips to help you avoid injuries and ski smart this season. The Bournemouth chiropractors at Charminster Chiropractic Clinic are delighted to spread the information to let you enjoy your skiing holiday.  

Day Three is Crucial

Surprise! The riskiest day for ski injuries is not the first day—it is Day Three. Here is why: by the third day, you are most likely feeling good, your confidence is up, and you are ready to take on tougher runs. But there might be a problem—your muscles could be tired from using them in ways you are not used to.

Matthew Bennett puts it like this: “After three days, skiers feel confident but are physically tired, and their capability does not always match their confidence.” That mix of being tired and feeling like a professional could potentially lead to accidents.

The solution? Pace yourself. Know your limits even if you feel like you are crushing it. Staying alert and knowing when to take a break can save you from getting hurt and keep your trip fun. 

Pre-Ski Fitness Tips

Getting ready for skiing is important if you want to avoid getting hurt and make the most of your time on the slopes. Similar to a warm up before a run, resistance training, gardening or DIY is crucial to prevent injuries. We strongly recommend preparing your body by building strength and improving your balance to make you a better skier. Below are a few easy and practical ways to get ready for skiing. 

Strengthen Your Skiing Muscles

Skiing takes a lot of strength, especially in your legs, core, and lower back. If you want to crush it on the slopes (and avoid feeling sore after one run), here are some exercises to add to your workout routine:

• Squats: These work your thighs, glutes, and hamstrings, helping you stay steady and strong while skiing.
• McGill’s Big Three: A strong core is your secret weapon for balance, and these core exercises will get the core ready.
• Cycling: Hop on a bike to build endurance and power in your legs so you can ski longer without burning out. 

Balance Training

Balance is everything when it comes to skiing. It helps you stay in control, handle uneven ground, and avoid wipeouts. Want to level up your balance? Try these moves:

• Wobble Boards: These are great for working your ankle muscles and improving your overall stability.
• Heel-to-Toe Rocking: Perfect if you are into snowboarding—it mimics how you will shift your weight on the board. 
• Side-to-Side Rocking: If skiing’s your thing, this move is a game-changer for keeping control on turns. 

Simulate Ski Movements

Get your body ready for skiing by doing activities that feel like the real thing. These fun exercises will prep your muscles and movements for the slopes:

• Mini Trampoline: Jumping around on a trampoline helps with coordination and builds up the muscles you will use for skiing. Plus, it is fun!
• Rollerblading: This is perfect for practicing ski-like moves. It helps you nail the right posture and gets you better at turning smoothly, just like on skis. 

Seek Professional Advice

If you notice it is easier to turn one direction than the other while skiing, it is not always about poor technique. Sometimes, it could be your body’s alignment or balance that is off. Seeing one of our chiropractors at Charminster Chiropractic Clinic can help figure out what is going on, where the root cause is, and help correct any issues so you can ski more smoothly in both directions. 

On the Slopes: Safety Tips for Every Skier

When you are out on the slopes, a few simple safety tips can make a big difference in keeping you injury-free. Whether it is warming up or drinking enough water, here is how to stay safe and ski smart. 

Warm-Up and Cool-Down

Start with a humble and easier run first, then proceed to harder runs the more you get used to it. 

• Start Easy: Kick off your day with some gentle slopes to wake up your muscles and get into the flow. You will feel the confidence and excitement increasing as you get warmer and more comfortable with the slopes. Remember, this might be a slope you have never skied before so be careful. 
• End with Stretches: After skiing, take a few minutes to stretch. It can help you stay flexible and avoid feeling sore the next day. 

Take Breaks and Listen to Your Body

Pushing yourself too hard can lead to injuries, so pay attention to how your body feels:

• Take Breaks: We recommend taking regular breaks to rest and recharge. A coffee or a hot drink at the top of the ski slope with an incredible view can be a good recharge before entering the slope again. 
• Listen to Your Body: If you start feeling pain it is your body that tells you something is not right. Please do not ignore it. Treat it like a warning sign and grant yourself a break to rest and recover. 

Stay Hydrated

When you are skiing at high altitudes, it can be easy to get dehydrated because of all the physical activity and forget to drink because of the fun. 

• Drink Lots of Water & Isotonic Drinks: These will keep you hydrated and can help replace lost minerals.
• Skip Alcohol: This drink can actually make dehydration worse, so stick to water and drinks that will keep you hydrated. 

Dress for the Weather

Cold weather means you need to dress smart to stay warm and comfortable on the slopes.

• Wear Layers: Layering your clothes helps trap heat while giving you the flexibility to adjust if you get too warm or cold. 
• Remember the Basics: Make sure to wear a hat, neckwarmer, gloves, and waterproof gear to stay dry and protect yourself from the cold. 

Choose the Right Boots

Your ski boots are one of the most important gears you need for both comfort and safety:

• Get Custom-Molded Boots: Choose boots with a footbed that molds to your feet for a better fit and more support. We recommend wearing the boots before the trip so that your boots can better mold to your feet. 
• Ask the Experts: Go to a good ski shop that has a variety of boots and get advice to find the best fit for you.

Improve Alignment

If you feel like your knees are knocking together while skiing, your gear might need some adjustments.

• Use Lateral Alignment Wedges: These can be placed under your ski bindings to help fix your posture and give you better control on the slopes.

Handle Equipment Safely

Carrying your skis or snowboard the wrong way could potentially hurt your back. 

• Keep Your Gear Upright: When you are not using your skis or board, stand them up to avoid unnecessary strain on your muscles. 
• Carry Skis on Your Shoulder: When you do carry them, put them under your arm or over one shoulder and switch sides every now and then to balance the load. 

Doing this will help protect your back and make carrying your gear easier. 

Use Ice for Acute Injuries

If you get hurt, put ice on the injury instead of heat. Ice helps reduce swelling and pain, making the healing process faster. 

Watch Your Step: Off-Slope Safety

Injuries can happen even when you are not skiing, like when you are walking around the ski resort and slip on ice. 

• Wear Shoes with Grippy Soles: Shoes with deep treads help you avoid slipping on icy surfaces. 
• Use Strap-On Studs for Ski Boots: If you are wearing ski boots, add studs to the bottom for extra grip when you are walking. 

Prevention Is Better Than Cure

Skiing at speeds up to 40 miles per hour means you need to be very coordinated and balanced. Even a small mistake can lead to a big wipeout. Taking a few safety steps before you hit the slopes will help you stay safe, so you can have the best time possible without worrying about getting hurt. 

Final Thoughts

Get ready for skiing by working on your strength, balance, and coordination before you hit the slopes.

• Warm Up & Cool Down: Start with a good warm-up, take breaks, and cool down when you are done skiing to avoid injuries.
• Pace Yourself: Do not overdo it—especially around the important “Day 3” when you might be feeling more tired. Listen to your body and take breaks if you need to. 
• Stay Hydrated & Dress Warm: Drink water, wear warm layers, and make sure you have got good ski boots and gear.
• Be Careful on Ice: Be extra cautious when walking around the resort, since icy spots can be slippery.

By following these tips and advice, you can reduce the risks and enjoy your skiing trip to the fullest. Safety is key to making this ski season enjoyable— so stay prepared and ski smart. We at Charminster Chiropractic Clinic wish you a great skiing holiday. 

References

https://chiropractic-uk.co.uk/wp-content/uploads/2016/04/Mind-your-posture-skiing.pdf