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Stay Injury Free This Ski Season


As the first snowfall of the year comes, we can be sure ski season is just around the corner! Skiing is a great option to stay active during the winter, however, as it is a seasonal sport be sure to prepare your body and ease back in. It’s not too late to strengthen before your first run! Below are some common injuries, tips to help you avoid injuries, and exercises to help you be prepared.


Common injuries.

  • ACL/MCL tears.

  • Shoulder dislocations/fractures.

  • Lower body fractures.

  • Head injuries.

  • Wrist, hand, and thumb sprains and fractures.

  • Frostbite.

How to avoid injuries.

  • Strength training to keep muscles strong and support joints.

  • Cardiovascular training to avoid fatigue and loss of skill.

  • Interval training to increase power and speed recovery.

  • Warm up before getting on the slopes.

  • Stretch after skiing to decrease muscle soreness and stiffness.

  • Stay hydrated and take breaks.

Be Smart.

  • Stay vigilant on the hill, avoid going out of bounds.

  • Know your ability level, don't go above it.

  • If you’re new to skiing, take lessons from a certified instructor.

  • Check your equipment every year, replace and tune when necessary.

  • Wear proper winter attire, including waterproof gloves.

Strength Exercises to help prevent injuries.

  • Squats.

  • Forward and reverse lunges.

  • Box jumps.

  • Single leg lateral jumps.

  • Leg extensions.

  • Farmers walks.

  • Standing core marches.


For more information, help with the above exercises, get a ski conditioning program or to start a new strength training program, contact contact one of our Health & Fitness professionals today at personaltraining@heavensacademy.com

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