Winter sports are exhilarating, providing a unique blend of thrill, adventure, and physical challenge. But before hitting the slopes or skating rinks, it’s essential to prepare your body for the demands these sports can place on it. Injuries, particularly to the knees, back, and shoulders, are common in winter sports like skiing, snowboarding, and ice skating. To avoid sidelining injuries and maximize your enjoyment, there are key steps you can take to prepare. As a physical therapists, we recommend a combination of pre-sport physical assessments, injury prevention protocols, and ensuring that your equipment is properly fitted.
1. Get a Physical Therapist’s Assessment Before Hitting the Slopes
A physical assessment is one of the most effective ways to determine your body’s readiness for winter sports. Physical therapists (PTs) are trained to evaluate strength, flexibility, balance, and overall movement mechanics to identify potential weaknesses or imbalances that could lead to injuries. Through a PT physical, we can assess specific areas prone to winter sport injuries, such as the lower body for skiing and snowboarding or the core and shoulders for skating and hockey.
During this assessment, we might perform several tests to evaluate muscle strength, range of motion, and biomechanical patterns. Based on the findings, we can create a tailored exercise program targeting areas of improvement to help you build resilience. For example, if a PT identifies tightness in your hamstrings or reduced mobility in your ankles, they can guide you through stretches and strengthening exercises to reduce the risk of injury and enhance your performance.
In addition, Canyon Sports Therapy can screen for previous injuries that might still affect performance. If you’ve had a past knee injury, for instance, we may recommend specific protocols to reduce the risk of reinjury. Addressing these areas before you begin training can make a significant difference in your physical condition throughout the season.
2. Follow ACL Injury Prevention Protocols
Knee injuries, particularly ACL (anterior cruciate ligament) tears, are among the most common injuries in winter sports. The abrupt, twisting movements, jumps, and rapid changes in direction that these sports demand place high levels of stress on the knees. Fortunately, research-backed ACL injury prevention programs have been developed and shown to be effective in reducing the risk of knee injuries.
A good ACL prevention program includes exercises designed to strengthen the quadriceps, hamstrings, glutes, and core, which all play a crucial role in stabilizing the knee joint. Exercises like single-leg squats, lunges, plyometric drills, and balance work are staples in these protocols. Including jump training is also essential, as it teaches proper landing mechanics and helps to avoid putting undue stress on the knee.
Incorporating dynamic stretching into your warm-up and practicing agility drills can further enhance your body’s ability to react to sudden changes in movement. If you’re new to ACL prevention protocols, we can help you perform these exercises correctly to build strength, balance, and agility safely. Sticking to an ACL injury prevention routine can make a huge difference in protecting your knees and ensuring a pain-free winter sports season.
3. Ensure Proper Equipment Fitting
No matter how prepared your body is, improperly fitted equipment can drastically increase your risk of injury. Wearing boots, bindings, or protective gear that doesn’t fit properly can affect your balance, posture, and movement mechanics, which can lead to serious falls and impact injuries.
Skis, snowboards, and boots should all be professionally fitted, as they need to be the right size and adjusted according to your weight, height, and skill level. Ill-fitting boots, for example, can cause ankle instability and make it difficult to control your skis or board. Bindings that are not calibrated to your strength and skill level may not release during a fall, increasing the risk of knee injuries.
At Canyon Sports Therapy, we work closely with The Bootist, who can properly assess and fit your boots and bindings.
For sports like hockey and ice skating, ensure helmets, shoulder pads, and knee guards are correctly sized and securely fastened. Even smaller items, like gloves and goggles, should fit comfortably to avoid distraction or discomfort while you’re on the move.
Physical preparation for winter sports can make the difference between a successful, enjoyable season and one marked by injury and recovery. Start with a physical therapy assessment to identify any underlying physical needs, follow ACL prevention protocols to strengthen and protect your knees, and ensure your equipment is perfectly fitted. By following these guidelines, you’ll give yourself the best chance at a healthy, injury-free winter sports season that allows you to enjoy every moment on the snow and ice.
