Ready, Set, Snow

Every year, our MSK (musculoskeletal) specialist physiotherapy team here at One Stop Healthcare sees preventable snow sport injuries, from twisted knees to strained backs, with many occurring within the first few days on the slopes. The common thread? Most simply weren’t ready for the demands of skiing or snowboarding.

So as snow season approaches, it’s important to get your body ready. After all no-one wants to sacrifice an afternoon on the slopes for lack of energy, let alone be injured and sit the season out. Snow sports injury prevention is all about reducing risk through forward planning, smart movement and physical control.

The Hidden Cost of Not Preparing

Skiing and snowboarding are demanding, not just on your muscles, but on your joints, ligaments, balance and coordination. If your body isn’t prepared, those first few days on the slopes can be a shock to the system.

Fatigue sets in quicker, reaction times slow and muscles that haven’t been challenged in months are suddenly working overtime. That’s when accidents happen.

It’s no coincidence that many early-season injuries involve ACL tears, knee strains or back pain, all linked to weak stabilisers and poor control. And while recovering from injury is possible, it often means missed ski days and lengthy rehab.

🦵 1 in 4 ski injuries affect the knee

💪 Wrist fractures = 25% of all snowboarding injuries

👥 Adults aged 35–50 are most likely to be injured

The Science Behind Pre-Season Conditioning

When you train your body for the slopes, you’re doing more than building muscle. You’re improving proprioception (your body’s sense of balance and position), enhancing reaction time and strengthening connective tissues that protect your joints.

It takes about 10-12 weeks for the body to adapt to new demands so starting your pre-season programme early gives your muscles and joints time to build the endurance and resilience they’ll need on the mountain.

The best part of proper pre-season preparation? It’s not just about injury prevention but will also improve your performance.

When your muscles are conditioned, your balance sharper and your movement more efficient, you naturally ski or ride better. You’ll feel more in control, recover faster after each run and get more from your time on the mountain.

These exercises are just a starting point. Everyone’s body moves differently and what works for one person might aggravate an old injury or overlook a key weakness in another. That’s where a physio-designed programme makes all the difference.

Our hospital, conveniently located just off the M1 in Hemel Hempstead, is close to Hemel’s famous Snow Centre, so our on-site MSK physiotherapists are experts in winter sports training and can create bespoke snow conditioning programmes designed around your body, your sport and any existing injuries or niggles you might have. This personalised approach bridges the gap between rehab and performance, ensuring your body is ready to handle the unique challenges of snow sports safely.

Whether you’re preparing for your first family ski holiday or you’re a seasoned snowboarder pushing for more performance, our team helps you build the strength and control that protect you from preventable injuries.