That first run of the season is exciting — fresh snow, crisp air, and legs that feel ready. But every winter, many skiers and snowboarders quickly discover that enthusiasm doesn’t equal preparation.
Falls, knee injuries, wrist sprains, and back pain are common early in the season, especially when your body hasn’t been trained for the demands of the slopes. That’s where ski injury prevention physiotherapy and snowboarding physiotherapy can make a real difference.
Preparation isn’t about training harder — it’s about training smarter for the specific demands of winter sports.
At Allied Physiotherapy, preparing for ski and snowboard season means helping you build the strength, control, and confidence your body needs before you clip in.
Why Skiing & Snowboarding Are Harder on Your Body Than You Think
Both skiing and snowboarding demand far more than general fitness. Whether you’re carving groomers or navigating variable terrain, your body needs to handle:
- Repeated squatting and rising movements
- Sustained leg and core endurance
- Side-to-side (lateral) loading
- Rapid changes in direction
- Unexpected forces from bumps, landings, or slips
Skiing tends to place more symmetrical demand through both legs, while snowboarding often challenges asymmetrical strength and rotational control. But the foundation for both sports is the same: strong legs, stable hips, responsive core muscles, and good balance.
When these systems aren’t prepared, your joints absorb more force — and that’s when injuries happen.
Ski & Snowboard Injury Prevention: What Are We Training For?
Effective ski and snowboard physiotherapy focuses on preparing your body for the exact stresses you’ll face on the mountain.
Key areas we train include:
- Quadriceps and glutes to support and protect the knees
- Hip strength and control for edging, turning, and stability
- Core strength to manage rotation and maintain balance at speed
- Ankle mobility and strength to adapt to uneven terrain
- Coordination and reaction time to reduce falls
Strong muscles don’t just boost performance — they absorb force, protect your joints, and help you recover quickly when conditions get unpredictable.
Ski & Snowboard–Specific Exercises You Can Start Now
The goal of ski and snowboard preparation isn’t just to “get strong.” It’s to train your body to absorb force, control movement, and react quickly — exactly what’s required on snow.
The exercises below target the shared demands of skiing and snowboarding while still respecting subtle differences in stance, rotation, and balance.
1. Split Squats (Rear-Foot Elevated if Appropriate)
Split squats are one of the most valuable exercises for both skiers and snowboarders because they train single-leg strength, control, and symmetry.
How to do it:
- Stand with one foot forward and the other behind you (elevated on a chair, if tolerated)
- Lower your back knee straight down with control
- Keep your front knee tracking over your toes
- Push through your front heel to return to standing
Why this matters:
On the slopes, you rarely load both legs evenly. Split squats build strength in the quadriceps and glutes while improving knee and hip control — two of the most important protectors against knee injuries and early fatigue.
2. Goblet Squats
Goblet squats reinforce strong, efficient movement patterns that closely resemble skiing and snowboarding positions.
How to do it:
- Hold a dumbbell or kettlebell close to your chest
- Sit down between your heels while keeping your chest tall
- Allow your knees to move forward naturally
- Drive up smoothly without bouncing
Why this matters:
This exercise builds quad endurance and hip strength, which helps you maintain strong posture through long runs and absorb repeated forces without overloading your knees or lower back.
3. Lateral Hip Drops (Side Plank–Based)
Winter sports involve constant side-to-side loading, especially during edging and carving.
How to do it:
- Set up in a side plank with feet staggered
- Slowly lower your hips toward the ground
- Lift back up with control, staying steady through your torso
Why this matters:
Lateral hip drops strengthen the hip stabilizers and lateral trunk muscles that protect your knees from collapsing inward and improve control during quick edge changes or uneven terrain.
4. Rotational Hip Mobility & Control
Both skiing and snowboarding rely heavily on controlled rotation through the hips and trunk.
Exercise option: Deep squat alternating knee drops
How to do it:
- Drop into a comfortable deep squat position (heels down if possible)
- Keep your chest tall and hands out in front for balance
- Slowly let one knee drop inward while the other knee stays open
- Alternate sides in a controlled, pain-free range
- Move slowly and stay relaxed through the hips
Why this matters:
Deep squat knee drops improve hip rotation, ankle mobility, and joint awareness at the same time. This helps reduce stress on the knees and lower back while improving your ability to control turns and absorb rotational forces on variable terrain.
5. Double-Leg Depth Drops
Depth drops are a key injury-prevention exercise that trains your body to absorb force safely, just like when hitting bumps, drops, or unexpected terrain changes.
How to do it:
- Stand on a low box or step (start around 15–30 cm)
- Step off (don’t jump)
- Land softly on both feet and “stick” the landing
- Focus on quiet feet, bent knees, and controlled posture
Why this matters:
Depth drops train your nervous system, muscles, and joints to handle impact efficiently. This improves landing mechanics, protects the knees and hips, and reduces injury risk during sudden compressions, drops, or awkward landings.
Coordination and Balance Exercises
Balance is one of the biggest injury-reduction tools for snowboarders. When your nervous system can react quickly, you’re less likely to fall awkwardly.
Effective coordination and balance exercises for snowboarding include:
- Single-leg balance with trunk rotation
- Lateral hops and controlled landings
- Single leg strength work
- Balance board or unstable surface training
- Reaction-based drills (catch, reach, step)
These exercises train your body to respond quickly when terrain, speed, or conditions change.
How Allied Physiotherapy Helps You Get Slope-Ready
At Allied Physiotherapy, ski and snowboard preparation focuses on:
- Injury prevention strategies tailored to your sport
- Strength and conditioning programs that match slope demands
- Balance, coordination, and landing mechanics
- Education so you understand why you’re training the way you are
If you want to get ahead of the season, Allied Physiotherapy can help you build a plan that supports your goals and protects your body —So you can focus on skiing and riding with confidence.