Planning a Ski trip? - COACH London

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Planning a Ski trip?

October 2022

5 Tips to Keep you Injury Free on the Slopes This Season 


It’s never too early to start planning your next ski trip, even if it is still Autumn. In fact, now is the right time to start training to protect yourself from injury.  Below are a few tips and exercises to master before you hit the slopes this season.  


The most common skiing injuries that I see occur to the supporting ligaments, the MCL and ACL of the knees.  Your knees are highly susceptible to injury as they take on the majority of the force when you’re going downhill, when your body changes direction, and when you’re falling awkwardly.  This is why keeping the areas around your knees strong and ready to ski through the day is incredibly important. 


1 .   Start your training at least 4 weeks prior to your trip.

Skiing is unlike any other activity we do year-round, so preparing your body for the stresses it will have to deal with on the slopes is vital to preventing injury. Focusing on balance and core, quad, and hamstring strengthening, as well as cardiovascular endurance will allow you to enjoy your trip without the usual soreness felt after the first few days of skiing. Watch the video below, to find out what exercises will best prepare you to hit the slopes this winter. 



2 .   Warm-up before hitting the slopes in the morning.

Preparing your body for another day of skiing with a 10-15 minute dynamic warm-up consisting of movements similar to those involved in skiing will pay dividends on the slopes. To help guide you we have put together a quick warm-up video, we recommend doing multiple reps of each stretch to limber up in the morning. 



3 .  Listen to your body.

Injuries are most common at the end of the day. If your legs are telling you not to take that last run then don’t do it.  Save the slopes for tomorrow, time to après ski instead! 


4 . Be aware of your surroundings, including other skiers.

You may be confident in your abilities but the people behind you may not be at the same level and can occasionally be more of a danger to you than the skiing itself. 


5 . Keep your skis tuned and bindings set correctly.

Ski bindings are designed to release your boot when you fall. Making sure your bindings are correctly set for your skiing ability can help you avoid major twisting movements that could cause injury.  


If you have any questions or need help preparing for your ski holiday, please contact us. 

Written by Sean Rose, Physiotherapist – COACH MEDICAL 

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