Skiing is thrilling, but it’s also a sport with one of the highest injury rates. From ACL tears to shoulder dislocations and wrist fractures, a split second on the slopes can sideline you for the whole season.

The good news? With preparation and physiotherapy strategies, most ski injuries can be prevented. Here’s how to get your body slope-ready.

Why Ski Injuries Happen

Sudden twists or falls → common cause of ACL and meniscus injuries
Weakness or fatigue → reduced control, especially at the end of the day
Poor conditioning → lack of preseason training makes the body less resilient
Equipment errors → ill-fitted boots, bindings, or poles
Lack of mobility → stiff hips or ankles force the knees to absorb too much load

Physiotherapy Tips to Prevent Ski Injuries

1. Build Leg and Core Strength

Strong quads, hamstrings, and glutes protect your knees, while the core stabilises your trunk.

Squats and lunges
Romanian deadlifts
Glute bridges and side steps
Planks and Pallof press for trunk control

👉 Evidence shows lower-limb strength reduces ACL and knee injury risk.

2. Train Balance and Proprioception

Skiing demands constant micro-adjustments. Balance training prepares your joints to react quickly.

Single-leg stance with eyes closed
Wobble board or BOSU drills
Hopping and landing practice

👉 Proprioceptive training cuts ankle and knee injury risk by up to 50%.

3. Improve Hip and Ankle Mobility

Stiff hips or ankles mean the knees take too much strain.

Hip flexor and glute stretches
Calf stretches and ankle dorsiflexion mobility drills

4. Practice Fall-Readiness

Learning how to fall safely reduces wrist and shoulder injuries:

Keep arms close (avoid landing with straight arms)
Roll with the fall rather than stiffening

5. Condition Your Endurance

Fatigue = poor technique = higher injury risk.

Interval training, cycling, or running to build cardiovascular endurance
Train to mimic skiing demands: squats and wall-sits for sustained leg burn

Bonus: Equipment & On-Slope Tips

Get bindings and boots fitted by a professional
Warm up before hitting the slopes
Don’t push through exhaustion, most injuries happen at the end of the day
Stay hydrated and fuelled for better focus and recovery

Skiing doesn’t have to mean risking injury. With strength, balance, mobility, and endurance training, plus smart equipment choices, you can ski with confidence and resilience. Physiotherapy provides the tools to prepare your body, so you can focus on enjoying the slopes.

✨ Want to get slope-ready? Book a preseason check-up with our sports physiotherapists at Renard Clinic and start the season strong, safe, and confident.