By Sarah Williams
There’s nothing quite like a ski holiday. The mountain air, the adrenaline of a downhill run, and the sense of achievement after mastering a tricky descent — it’s an incredible full-body experience.
But skiing is also physically demanding. It challenges your balance, strength, coordination, and endurance — often at altitude and in cold temperatures, for several hours a day.
As chiropractors, we often see the aftermath of ski trips: stiff necks, sore shoulders, aching knees, and, most commonly, lower back pain. The good news? Many ski-related injuries are preventable.
Why Skiing Is Tough on the Body
While skiing is fun, your body is in a constant semi-squat position, which means:
- Your quadriceps are constantly engaged
- Your core is working to stabilise your spine
- Your ankles and knees are absorbing vibration and force
- Your lower back is under repetitive load
Add speed, uneven terrain, and fatigue into the mix, and the risk of strain increases — particularly if you’re not used to this level of activity.
Pre-Holiday Prep: Train for the Slopes
You don’t need to train like an Olympian, but a few weeks of preparation can make a huge difference. Focus on these areas:
Strengthen Your Core
Exercises to stabilise your spine:
- Planks
- Side planks
- Dead bugs
- Bird-dogs
Build Leg Strength
Your legs act as shock absorbers on the slopes:
- Squats
- Lunges
- Wall sits
- Step-ups
Improve Balance
Balance reduces falls and improves control:
- Single-leg stands
- Wobble board exercises
- Stability ball work
Increase Cardiovascular Fitness
Better stamina keeps you skiing safely for longer:
- Cycling
- Brisk walking
- Rowing machine
On the Slopes: Protect Your Spine
- Warm Up Properly – Cold muscles are tight muscles. Try dynamic movements like leg swings and torso rotations before clicking into your skis.
- Take Regular Breaks – Skiing for hours without stopping increases fatigue-related errors. Short, frequent breaks improve coordination and reduce strain.
- Hydrate – Even in cold weather, dehydration contributes to muscle fatigue and cramping. Drink water and isotonic fluids regularly.
- Dress for the Conditions – Wear appropriate layers, gloves, and hats. Staying warm keeps muscles flexible and responsive.
Off-Slope Safety: Watch Your Step
Many injuries happen off the slopes, especially on icy resort pavements. Protect yourself by:
- Wearing shoes with deep treads
- Using strap-on studs for ski boots
- Walking carefully, particularly after dark
If Injury Happens
Even with preparation, injuries can occur. For acute pain:
- Use ice, not heat, initially
- Rest the affected area
- Seek professional advice if pain persists
Remember: prevention is always better than cure — especially when travelling at speed on two skis.
The Takeaway: Ski Safe, Have Fun
Skiing is one of the most joyful and rewarding winter sports. With a little preparation, good equipment, sensible pacing, and proper hydration, you can dramatically reduce your risk of injury.
- Train before you go
- Warm up each day
- Respect fatigue
- Listen to your body
Then get out there and enjoy every run!