Foundational Rehab
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Sport-Specific2026-03-10•5 min read

Skiing Injury Prevention: Prepare Your Body for the Slopes

Skiing Demands

Skiing requires:

  • Quad and glute endurance (sustained bent-knee position)
  • Knee stability (twisting forces)
  • Core strength (balance and control)
  • Hip mobility (angulation)
  • Reaction time (variable terrain)

    • Common injuries: ACL tears, MCL sprains, shoulder dislocations, and thumb injuries.

    Pre-Season Conditioning

    Start 6-8 weeks before ski season.

    Leg Strength

    Wall Sits

  • Back against wall, thighs parallel
  • Build to 60-90 seconds
  • Mimics ski position

    • Squats

  • Bodyweight to weighted
  • 3 x 15-20 reps
  • Quad and glute endurance

    • Lateral Lunges

  • Side-to-side movement
  • 3 x 10 each side
  • Mimics weight shifts

    • Single-Leg Squats

  • Balance and single-leg strength
  • Use support if needed
  • 3 x 8 each leg

    • Core Stability

    Plank

  • Build to 60 seconds
  • Side planks too
  • Essential for balance

    • Russian Twists

  • Rotational control
  • 3 x 15 each side

    • Balance Training

    Single-Leg Balance

  • 30 seconds each leg
  • Add unstable surface
  • Eyes closed progression

    • Bosu Ball Squats

  • Challenges stability
  • Mimics variable terrain

    • ACL Prevention

    ACL tears are skiing's most feared injury.

    Key Exercises:

  • Nordic curls (hamstring strength)
  • Single-leg deadlifts
  • Lateral band walks
  • Jump landing practice

    • Technique Tips:

  • Don't straighten legs when falling
  • Fall to the side, not backward
  • Release bindings properly set

    • Day-of Warm-Up

    Before first run:

  • Light jog or jumping jacks: 3 min
  • Leg swings: 10 each direction
  • Bodyweight squats: 15 reps
  • Lateral shuffles: 30 seconds
  • Easy first run to warm up

    • The Bottom Line

    1. Start conditioning early — 6-8 weeks pre-season

    2. Quad endurance — Wall sits, squats

    3. Balance training — Single-leg work

    4. ACL prevention — Hamstring and hip strength

    5. Warm up on the mountain — Don't go hard on first run

    Foundational Rehab offers ski-specific conditioning programs.

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