Winter Sports Injury Prevention

Hi everyone


I know most of us dread winter – freezing weather and the lack of opportunity to exercise outdoors. But for some lucky people, they can’t wait for it to get colder and looking out for forecast of snow. Of course, I’m referring to those with ski holidays booked!


Whether you ski or snowboard it is great fun and I can see why people love it so much! I admit there’s not much that beats the feeling of standing on top of a white mountain, breathing in fresh air and feel like you on the top of the world while soaking in glorious sunshine. The adrenaline rush is addictive, leaving you wanting more and be more adventurous.


Just a precaution warning for all you adrenaline junkies – ski injuries are common and the most common injuries involves the knee, ankle, wrist and shoulder.

Skiing involves loading of the knee while rotational forces occur at the hip and ankle. The rotational forces put the knee under pressure and very often the knee overworks trying to stabilise the body. It manifests in the form of pain and strain in the muscle tendon, ligament and sometimes cartilage. Obviously, sometimes we fall and we have no control on how we land. Awkward landing often cause the most serious injury such as fractures and ligament tears. We cannot prevent those however we can do something about the former.

By strengthening the knee to cope with the forces and stretches to loosening up your joints, we hope to minimise the chance of injury. Here are some exercises and stretches to help you prepare for your ski trip:

Strengthening: Single leg squats, hip abduction, bridging, hamstring curl, squat on bosu, lunges, balance on bosu

Single Leg SquatHipbridging  hamstrings


BOSU    lunge


Stretching Exercises: quads, hamstrings, gluts, gastroc




quads    hamstrings1piriformis   gastroc

Contact us if you have further questions. Remember these are just a guide and you may require a tailored exercise program to suit your needs.

Hope you all have a safe trip and a great time.

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