Our Five Tips To Stay Ski Fit
With ski season in full swing, many of us are heading back to the slopes. Whether you’re a regular skier or returning after a break, staying fit and skiing smart can make all the difference — not just to performance, but to injury prevention and overall enjoyment.
At Physio Remedies, we regularly see ski-related injuries that could have been avoided with the right preparation, equipment and pacing. Here are our top tips to help you stay ski fit this season.
Common Ski and Snowboarding Injuries
Skiing and snowboarding place high demands on the body. The most common injuries we treat include knee ligament strains (including ACL injuries), shoulder impacts, lower back pain, and muscle strains — often linked to fatigue, poor conditioning, or equipment issues. The good news? Many of these are preventable.
1. Get the Right Instruction
Even experienced skiers benefit from professional instruction. A refresher lesson can improve technique, confidence and efficiency, reducing unnecessary strain on joints and muscles. Good technique not only improves performance but also lowers your risk of falls and overuse injuries.
2. Prepare Your Body Before You Go
Skiing requires strength, stability and endurance. Preparing in advance — ideally 6–8 weeks before your trip — can significantly reduce injury risk.
Focus on:
• Leg strength: Squats, lunges and step-ups for quads, glutes and hamstrings
• Core stability: Planks, bridges and rotational control for balance and posture
• Balance and proprioception: Single-leg work to protect ankles and knees
3. Warm Up and Cool Down
Cold muscles are more prone to injury. Before your first run, perform a brief dynamic warm-up — such as leg swings, gentle squats and hip mobility exercises — to prepare your body.
At the end of the day, take time to stretch key areas including calves, quadriceps, hamstrings and lower back. This supports recovery and helps reduce stiffness for the following day.
4. Know Your Limits on the Mountain
Fatigue is one of the biggest risk factors for injury. Most accidents happen later in the day when technique deteriorates and reaction times slow. Take regular breaks, stay fuelled and hydrated, and avoid pushing beyond your current ability level. Skiing smart means knowing when to stop.
5. Eat, Hydrate and Rest Well
Cold temperatures and altitude increase fluid loss, so hydration is essential. Eat regularly to maintain energy levels, and prioritise sleep to support muscle recovery and coordination. Good recovery off the slopes leads to better performance on them.
6. Make Sure Your Ski Boots Fit Properly
Poorly fitted ski boots are a common cause of foot pain, shin discomfort, knee strain and lower back issues. Boots that are too loose reduce control and increase fatigue, while overly tight boots can restrict circulation and create pressure points.
A professional boot fitting can:
• Improve alignment of the foot, ankle and knee
• Enhance control and performance
• Reduce fatigue and overuse injuries
• Increase comfort for long days on the mountain
At Physio Remedies, we often see skiers whose pain is linked to equipment rather than injury — and boot fit is one of the biggest contributors.
Exclusive Patient Benefit – Profeet Fulham
We’ve partnered with Profeet Fulham, specialists in ski boot fitting, orthotics and foot biomechanics.
Physio Remedies patients receive 10% off at Profeet Fulham.
Visit: www.profeet.co.uk
Contact us and we’ll send you your exclusive discount code.
A small adjustment to your equipment can make a significant difference to your comfort, performance and injury risk on the slopes.
“Preparation is key to skiing smart. Building strength, balance and endurance before your trip not only enhances performance but significantly reduces your risk of injury. Combine that with well-fitted equipment and sensible pacing, and you give yourself the best chance of a pain-free ski holiday.”
Ski Smart This Season
From pre-trip conditioning and injury prevention to expert rehabilitation and properly fitted equipment, our team is here to help you make the most of your time on the mountain.
Ski smart this season — and if you’d like personalised advice, a Ski Fit assessment or your Profeet Fulham discount code, just get in touch with the clinic at info@physioremedies.com.
