Pre ski fitness

Phoebe Machin BSc (Physio) MCSP MAPA AACP Chartered Physiotherapist



With the ski season approaching, it is of utmost importance that you be in shape in order to avoid injuries. Try to begin a programme 6- 8 weeks before your ski trip to achieve the necessary conditioning your body requires.



The most important aspects of your training should include:

• Muscle Strength and Endurance – of the core, quadriceps, gluteals, calf and lower back muscles. Squats, lunges and step-ups work specifically towards strengthening these muscles.
• Stretching – calves, quadriceps, hamstrings and the lower back muscles can reduce the risk of muscle strain injuries.
• Balance – practice skiing and snowboarding positions on single and both legs. Gym balls and wobble boards can be used to develop balance.
• Fitness – aerobic conditioning is a vital component to injury prevention. Using a cross trainer, cycling or running works the aerobic and muscular system that is specific for snow sports.
• Equipment – check your bindings have the correct D.I.N setting for your ability and weight

Finally, a lack of a pre-ski warm up (increasing your heart rate and stretching) and a post-ski warm down (stretching) routine is one of the main contributors to injury. Spending between 5 to 15 minutes before and after skiing to address tension in the muscles can really make the difference in enjoying your holiday on the slopes.

For more information visit the Putney Clinic website, call us on 0208 789 3881 or mail us at info@putneyclinic.co.uk.