Ski Season Workout: Train Smart, Ski Strong, Stay Injury-Free

Ski season is here, and whether you’re hitting the slopes for the first time or logging double-black diamonds every weekend, your body needs to be ready. Skiing places high demands on your legs, core, balance, and cardiovascular system. A targeted pre-season workout can improve performance, reduce fatigue, and significantly lower your risk of injury.

As physical therapists, we see many ski-related injuries that could have been prevented with proper preparation. Here’s how to train smart so you can enjoy a strong, safe ski season.

Key Areas to Train Before You Ski

1. Lower-Body Strength

Strong legs help protect your knees and hips while improving power and control.

Exercises to include:

• Squats or sit-to-stands

• Lunges (forward and lateral)

• Step-ups or step-downs

• Wall sits

PT Tip: Focus on slow, controlled movements to build joint stability—not just strength.

2. Core Stability

A strong core helps maintain balance, especially during turns and on uneven terrain.

Exercises to include:

• Planks (front and side)

• Dead bugs

• Pallof presses

• Bird dogs

PT Tip: Think stability over speed. Proper form matters more than reps.

3. Balance & Proprioception

Skiing is essentially controlled balance at speed. Training balance helps reduce falls and knee injuries.

Exercises to include:

• Single-leg stands

• Single-leg squats

• Balance board or foam pad work

• Star reaches

PT Tip: Progress balance exercises by adding movement or closing your eyes once you feel steady.

4. Cardiovascular Endurance

Long runs require stamina, especially at higher elevations.

Great options include:

• Cycling

• Rowing

• Hiking

• Interval training

PT Tip: Interval training mimics the stop-and-go demands of skiing better than steady-state cardio alone.

5. Mobility & Flexibility

Good mobility allows your joints to move efficiently and absorb forces safely.

Focus areas:

• Ankles

• Hips

• Thoracic spine

Helpful movements:

• Hip flexor stretches

• Ankle dorsiflexion stretches

• Dynamic warm-ups before workouts

How Physical Therapy Can Help

A physical therapist can:

• Identify strength or mobility deficits

• Design a ski-specific workout plan

• Address old injuries before they flare up

• Improve movement mechanics to protect your joints

Whether you’re preparing for your first ski trip or want to ski longer and stronger this season, proactive care can make all the difference.