Are you ready for ski season? Here are our top physiotherapy tips to help you get the most out of your holiday and stay safe on the slopes.
Skiing is an amazing full-body workout. Everyone can enjoy the fresh air, mountain views, and a serious leg burn to match. But whether you’re a first-timer or a seasoned skier, a little preparation (and recovery) can make the difference between a fantastic holiday and one spent icing sore knees in the chalet.
Top tips
- Build up gradually – Your legs might feel great on day one. Pace yourself so they still work on day three.
- Take breaks – Fatigue increases injury risk. Coffee stops absolutely count as preventative care.
- Stay hydrated & fuel well – Muscles love water and carbs, especially at altitude.
- Check your equipment fit – Poorly fitted boots are a fast track to knee, ankle, and shin pain.
- Listen to your body – Tired legs and “one last run” is a classic injury combo.
Pre-ski warm-up (5–10 minutes)
Try this before you head out. You should feel warm, not tired.
- Squats x 10–15 – wake up quads and glutes
- Lunges x 8 each side – prep hips and knees
- Calf raises x 15 – warm up ankles and calves
- Leg swings (front/back & side/side) – improve hip mobility
- Gentle trunk rotations – skiing is rotational, so your warm-up should be too
Want to feel even more prepared?
We offer a Ski Strengthening Session where one of our physios will work with you 1–to–1 to:
- Assess your strength, balance, and mobility
- Teach you ski-specific exercises
- Create a simple, personalised plan you can follow before your trip
The session is £45 for 45 minutes and is ideal for first-timers, returning skiers, or anyone wanting to feel stronger and more confident on the slopes.
Post-ski cool-down (5–10 minutes)
After skiing, your muscles are tight and have worked hard. Cooling down helps reduce next-day stiffness.
- Light walking for 5 minutes
- Stretch quads, hamstrings, calves, glutes, and lower back
- Hold stretches for 20–30 seconds (no bouncing needed)
- Bonus points for a warm shower or sauna
Recovering from aches & pains
A bit of soreness is normal. Sharp pain is not. If pain lasts more than a couple of days, worsens, or affects your confidence on the slopes, it’s worth getting it checked. Helpful recovery tools include:
- Gentle stretching morning and evening
- Ice for sore or swollen joints (10–15 minutes)
- Foam rolling for tight thighs and calves
- Rest days or half days if fatigue builds up
Common ski injuries we see
Most ski injuries are linked to fatigue, poor preparation, pushing through pain, or falls:
- Knee injuries (especially ACL & MCL strains)
- Lower back pain from fatigue or posture
- Ankle and shin pain from boot pressure
- Shoulder injuries from falls
- Muscle strains from poor warm-up or overuse
When to see a physio
These are key signs of a more serious injury:
- Pain that doesn’t settle with rest
- Swelling, instability, or locking
- Pain affecting your confidence on the slopes
We’re here to keep you skiing longer – whether that’s with a pre-ski strength plan or post-ski recovery advice.
From all of us at The Physio Therapy Centre, we hope you have an amazing ski trip, stay safe, and enjoy the mountains. If you’d like to book a Ski Strengthening Session or get personalised advice before or after your holiday, you can book through our website. We look forward to seeing you!
