Ski Hard. Stay Healthy With Sports Therapy

With ski season upon us, many of us will be setting off on our action- packed holidays. However, as with many sports, there is a risk of injury which is not ideal when your whole holiday is based around a single activity. We're going to detail some of the risks, common injuries, preparation and preventative measures you can take in order to enjoy your well-earned holiday to the maximum.

Common Injuries and causes

Skiing is a physically demanding sport and injury rates are close to one injury per 1000 days skied. Here are some common injury types. 

The Knee: ACL (Anterior cruciate ligament), MCL (medial cruciate ligament)

The knee is the most commonly injured joint in skiing. Twisting falls or catching a ski edge can place large rotational forces through the knee, especially when fatigue sets in.

The Shoulder: Dislocations, subluxations (partial dislocation), rotator cuff injuries

Shoulder injuries are most likely to occur when skiers fall and instinctively put their arm out to break the fall, placing the shoulder in a vulnerable position

Muscle strains: Quadriceps, Calves, Groin

Skiing places prolonged strain on the leg muscles, particularly the quadriceps and calves. Without proper preparation, muscle strains are common — especially early in a ski trip.

Other notable injuries:

• Lower back pain - often caused by poor posture or technique, weak core, hips and fatigue.

• Thumb and wrist injuries - caused by falling and holding the pole incorrectly

Prevention and Preparation

Being physically ready is one of the best ways to prevent injuries. Skiing challenges multiple areas of the body:

• Legs (quads, hamstrings, glutes): Protect knees and maintain balance during turns

• Core: Supports the spine and reduces fatigue

• Calves & Ankles: Absorb shocks from uneven terrain

• Shoulders & Upper Back: Help if you fall or use poles frequently

Some general injury tips

• Warm up before each day: Gentle stretches and light movement help reduce muscle strains.

• Pace yourself/progress gradually: Take breaks and avoid skiing while fatigued, especially on the first couple of days!

• Use well fitting equipment: Properly fitted boots, skis and helmets improve control and reduce strain.

• Stay fuelled and hydrated: Reducing your fatigue helps decrease your risk of injury.

• Respecting any previous injuries: If you have past knee, back, or shoulder injuries, consider bracing, taping, or using tailored exercises before your trip.

You don’t need complicated workouts — simple strength, stability, and mobility exercises a few times a week can make a big difference.

Skiing is an enjoyable and rewarding sport, but like any physical activity it places high demands on the body, especially when condensed into a one-week-per-year holiday.

With the right preparation, sensible pacing, and awareness of your own limits, most skiing injuries can be avoided.

If you’re planning a ski trip this season and want personalised advice or support, particularly if you have a history of injury — a pre-ski assessment with one of our practitioners at Shield Sports Therapy can help ensure you stay safe and make the most of your time on the slopes.