Are You Truly Ski Fit? How to Prepare Your Body for the Slopes & Avoid Injury

For many people, February means one thing - ski season is here ⛷

Whether you’re heading to the Alps, carving your way down fresh powder, or attempting your first snowboard lesson, winter sports are exhilarating, unforgettable… and physically demanding.

Yet every year we see the same pattern in clinic: excited holidaymakers who spend months planning their trip, but almost no time preparing their bodies.

The result?

Avoidable injuries that can turn a dream holiday into days on the sidelines.

Snow Sports Are High Risk - Here’s Why

Skiing and snowboarding place huge demands on your body.

They require:

✅ Lower body strength to control speed and direction

✅ Balance to handle uneven terrain

✅ Coordination to react quickly

✅ Muscular endurance for long days on the mountain

✅ Joint stability to protect knees and ankles

These are not physical qualities most people develop sitting at a desk for 8+ hours a day.

Even if you exercise regularly, snow sports load your body in very specific ways that gym workouts don’t always replicate.

Translation: being generally “fit” is not the same as being ski fit.

The Injury Spike We See Every Winter

Every year, clinics across the UK notice a surge in injuries following peak ski weeks.

The most common include:

• Knee ligament injuries (particularly ACL and MCL)

• Shoulder injuries from falls

• Wrist fractures (especially in snowboarders)

• Thumb ligament injuries (“Skier’s thumb”)

• Muscle tears from fatigue

And here’s the important part:

👉 Many of these injuries are preventable.

Often they occur when muscles fatigue, technique deteriorates, and joints are left unsupported. Preparation dramatically reduces this risk.

Why Last-Minute Fitness Doesn’t Work

Trying to “get fit” the week before your trip is like cramming for an exam the night before — it rarely ends well.

Your body needs time to develop:

• Strength

• Proprioception (your joint position awareness)

• Neuromuscular control

• Power

• Resilience

Ideally, you want 4–8 weeks of targeted preparation before you travel.

But even a few weeks is better than none.

What Is a Ski Fit Appointment?

At Chiltern Physiotherapy, our Ski Fit assessments are designed to prepare your body so you can focus on enjoying the slopes — not worrying about injuries.

This is not a generic exercise sheet.

It is a personalised, physiotherapist-led assessment tailored specifically to you.

During your appointment we assess:

Your winter sports history: Are you a beginner? Intermediate? Returning after injury? Attempting black runs for the first time?

Current activity levels: Do you run? Strength train? Walk occasionally? Or are you mostly desk-based?

Lifestyle factors:Work demands, previous injuries, mobility restrictions, and time available to train all matter.

From this, we build a targeted exercise programme that prepares your body for the real demands of skiing or snowboarding.

What Makes Ski Preparation So Effective?

The right programme focuses on the areas that matter most.

Strength

Strong quads, glutes, hamstrings, and calves act as shock absorbers for your joints. Without strength, your ligaments take the load — and that’s when injuries happen.

Balance & Stability

Snow is unpredictable. Your body needs to react instantly to shifts in terrain. We train the smaller stabilising muscles that keep joints protected when things get wobbly.

Coordination

Good coordination improves control and reduces panic reactions - a major contributor to falls.

Endurance

Skiing isn’t just intense… it’s repetitive.

Fatigue is one of the biggest injury risk factors we see.

When muscles tire, technique collapses.

Who Should Book a Ski Fit Assessment?

You should strongly consider one if:

• You have a ski trip booked in the next 1–2 months

• You’ve been injured before

• You feel generally unfit

• You’re increasing your difficulty level

• You haven’t skied in years

• You want confidence on the slopes

Or simply…

👉 You want to enjoy your holiday without your body holding you back.

Train Now - Thank Yourself on the Mountain

Imagine finishing each day still feeling strong. Confident on descents. Stable on turns. Not dreading the stairs back to your chalet.

Preparation doesn’t just reduce injury risk, it massively improves performance and enjoyment.

Because the truth is:

The fitter you are, the more fun you have.

Don’t Leave It to Chance

You wouldn’t run a marathon without training.

So why tackle a mountain without preparing your body?

Your ski holiday is an investment — in time, money, and memories.

A Ski Fit assessment helps protect all three.

Ready to Get Ski Fit?

At Chiltern Physiotherapy, our expert team will assess your body, identify potential risk areas, and provide a structured plan to get you slope-ready.

Appointments are limited during peak ski season, so we recommend booking early.

👉 Book your Ski Fit assessment today by calling 01923 283845 or click here to book online and hit the slopes with strength, confidence, and resilience.