Selected theme: Injury Prevention Strategies for Ski Enthusiasts. Welcome to a practical, upbeat space where smarter preparation, sharper decisions, and better habits help you ski confidently all season. Subscribe for weekly, bite-sized prevention tips you can apply on your very next run.
Build a Body That Skis Safely
Knee injuries are among the most common in alpine skiing, and strong glutes and hamstrings act like seatbelts for your joints. Add Romanian deadlifts, lateral band walks, and single-leg bridges twice weekly. Share your favorite pre-ski exercises in the comments.
Fifteen minutes on a balance pad or single-leg reach can sharpen reflexes that prevent awkward, twisting falls. Reader Maya credits daily single-leg hops with saving her season after a near-catch on icy hardpack.
Tight hips and ankles force compensations that overload knees and backs. Prioritize ankle dorsiflexion, hip external rotation, and thoracic rotation. Two sets of deep squat holds and ankle rocks before every ski day can pay huge dividends.
Gear That Protects You Before You Fall
Bindings set too high can trap you during twisting falls; too low and they pre-release at speed. Have a certified tech set your DIN using weight, height, age, boot sole, and ability. Recheck after new boots or notable progress.
Technique That Reduces Risk at Every Turn
Stacked Stance and Joint-Friendly Angulation
Keep ears over hips, hips over feet, and shins softly against the tongues. Angulate from hips, not knees, to set edges without twisting. This stacked posture reduces ligament strain when a ski chatters on refrozen corduroy.
Speed Management and Line Choice Reduce Surprise Loads
Control speed early with rounder turns and progressive edging. Choose lines that avoid sudden traverses into bumps or ice patches. A calm speed curve lowers peak forces on knees and hips through the entire turn shape.
Pole Plants and Hands to Prevent Skier’s Thumb
Keep hands forward and use gentle pole plants to time rhythm. Avoid looping straps around wrists in tight trees or variable snow. Let go in a fall to protect the thumb’s ligament from abrupt forces.
Read the Mountain Like a Pro
Start on gentler pitches when surfaces are firm, then step up as snow softens. Edges bite better after a few warm-up runs, reducing chatter and slips. Share your favorite warm-up trail for icy days and why it works.
Recover Smarter, Ski Longer
Do calf raises, hip airplanes, quad/hip flexor openers, and ankle rocks before clicking in. Your first run should feel like your third. Comment with your pre-ski routine, and we’ll feature the most creative quick warm-up next week.
Recover Smarter, Ski Longer
Dehydration and hunger sneak up in the cold. Sip regularly, eat real food, and assess fatigue at lunch. If technique unravels, dial back terrain. Smart pacing is injury prevention, not a sign of weakness.
When Things Go Sideways
How to Fall: Let Go, Tuck, and Slide
Resist the urge to fight. Release poles, tuck chin, keep limbs in, and slide to a stop rather than digging edges. Protect thumbs by not clinging to straps. Practice controlled slides on gentle slopes with a coach.
Post-Fall Self-Check and When to Call Patrol
Scan for pain, swelling, or instability. Test gentle weight bearing and range without forcing it. If dizziness, sharp knee pivot pain, or numbness appears, stop and call patrol. Pride heals; ligaments need help sooner.