Skiing is an exhilarating sport, but if you’re new to it—or haven’t been on the slopes for a while—it’s important to prepare your body. Skiing demands a lot from your muscles and joints, particularly your knees, hips, and ankles, and without proper conditioning, you could be setting yourself up for common injuries like ligament tears or sprains.
At The Orthopaedic Practice & Surgery Clinic, we often see skiing-related injuries that could have been avoided with the proper preparation. So we’re giving you this beginner’s guide. We’ll walk you through targeted strength and flexibility exercises that will help protect your joints, enhance your performance, and ensure that you enjoy a safe, injury-free ski experience.
Why Strengthening Your Joints and Muscles Matters
Skiing involves a combination of speed, balance, and coordination, which puts a lot of strain on your lower body. Your knees, in particular, take a beating as they absorb much of the shock from changing direction, braking, and skiing over uneven terrain. Without strong muscles to support your joints, you’re more vulnerable to injuries like ACL tears, meniscus damage, or even fractures.
By focusing on building strength in your legs, core, and hips, as well as improving flexibility and balance, you can create a stable foundation that keeps your joints protected. This preparation also helps you ski more efficiently, with better control and endurance.
Key Areas to Strengthen for Skiing
1. Quadriceps (Front of the Thighs)
Your quads are responsible for extending your knee, which is critical for maintaining control while skiing downhill. Strong quads also help absorb the impact of bumps and jumps, reducing the strain on your knee joints.
Exercises to strengthen your quads:
- Squats – Stand with your feet shoulder-width apart and lower your body as if you’re sitting in a chair. Keep your knees behind your toes and push through your heels to return to standing. Start with 2 sets of 10-15 reps.
- Lunges – Step forward with one leg, lowering your hips until both knees are at 90-degree angles. Push back to the starting position. Alternate legs for 10-15 reps per side.
2. Hamstrings and Glutes (Back of the Legs and Buttocks)
Your hamstrings and glutes work together with your quads to stabilise your hips and knees. Strong hamstrings help control knee movement, while strong glutes support your lower back and pelvis during skiing.
Exercises to strengthen your hamstrings and glutes:
- Bridge – Lie on your back with your knees bent and feet flat on the ground. Lift your hips toward the ceiling, squeezing your glutes at the top, then lower back down. Aim for 2 sets of 15-20 reps.
- Step-ups – Step onto a bench or sturdy platform with one foot, then step down. This mimics the stepping motion in skiing and strengthens your hamstrings and glutes. Do 10-15 reps per leg.
3. Core (Abdominal and Lower Back Muscles)
A strong core is essential for balance and control on the slopes. Your core muscles help stabilise your spine and maintain proper posture as you navigate turns and changes in terrain.
Exercises to strengthen your core:
- Plank – Start in a push-up position with your elbows directly under your shoulders. Hold your body in a straight line from head to toe, engaging your core muscles. Aim to hold for 30 seconds to 1 minute.
- Russian Twists – Sit on the floor with your knees bent and feet flat. Lean back slightly and twist your torso to one side, then the other, while holding a small weight or medicine ball. Do 15 twists on each side.
4. Calves and Ankles
Strong calves and flexible ankles are crucial for maintaining stability and control during skiing. Your calves support the ankle joint, helping you maintain balance and absorb shocks while skiing downhill.
Exercises to strengthen your calves and ankles:
- Calf Raises – Stand with your feet hip-width apart and slowly raise your heels off the ground, then lower back down. Repeat for 15-20 reps.
- Ankle Circles – While sitting, extend one leg and make slow circles with your foot in one direction, then reverse. This helps improve ankle flexibility and stability.
Be Flexible and Stretch!
Building strength is only half the battle—flexibility is just as important in preventing injuries. Tight muscles can lead to reduced mobility, which can increase your risk of strains and sprains. Stretching helps keep your muscles limber and joints mobile, allowing you to react quickly and fluidly on the slopes.
Incorporate the following stretches into your routine, particularly after strength exercises or skiing sessions:
- Hamstring Stretch – Sit with one leg extended and the other bent. Reach for your toes on the extended leg, feeling a stretch in the back of your thigh. Hold for 20-30 seconds per leg.
- Hip Flexor Stretch – Kneel on one knee with the other leg bent in front of you. Push your hips forward slightly, feeling the stretch in your hip and thigh. Hold for 20-30 seconds per side.
- Calf Stretch – Stand facing a wall with one foot in front of the other. Keep your back leg straight and press your heel into the ground. Hold for 20-30 seconds per leg.
And Don't Forget About Recovery
It’s easy to get caught up in the excitement of preparing for a ski trip, but remember that recovery is just as important as your workouts. After a day on the slopes—or a tough training session—your muscles need time to repair and rebuild. Overtraining without adequate rest can lead to fatigue, soreness, and ultimately, injury.
Make sure to take rest days, and consider using foam rollers or massage to help relieve tight muscles and improve circulation. Staying hydrated and getting enough sleep are also key components of recovery.
Book Your Appointment At TOPS Now
Skiing is a physically demanding sport, but with the right preparation, you can reduce your risk of injury and make the most of your time on the slopes. By focusing on strengthening the muscles that support your joints—especially your knees, hips, and ankles—and incorporating flexibility exercises and proper recovery, you’ll be ready to enjoy skiing safely and confidently.
At The Orthopaedic Practice & Surgery Clinic, we’re here to help you stay injury-free and keep doing the activities you love. If you’re new to skiing or experiencing joint pain, don’t hesitate to reach out for advice on how to best prepare for your time on the slopes.
