5 Top Tips For Injury Free Skiing!

Dec 20, 2022

During the winter months many of us head out to the mountains and tackle some big slope skiing or snowboarding in our fave holiday destinations. However, many will return injured since spending the majority of the year without practising beforehand. For skiers, we predominantly see knee injuries, and for boarders it tends to be more face, shoulder and wrist injuries.

Injuries are common on the slopes, and its usually a combination of out of practice skiers, dangerous slippery slopes and also other skiers crashing into one another at various speeds a s it tends to be a common winter break. You do still need to be careful out there. Injuries can be caused because we are using our muscle groups in an entirely different way to the way we use them for the other 51 weeks of the year.

Doing some simple preparation work will go a long way to helping you improve your ski performance, stamina and enjoyment on the slopes, whilst also helping to prevent strains and aches while on your holiday! There’s nothing worse than returning back from your relaxing trip in pain and needing to seek medical help. So here are our top tips to help you stay strong, keep knee, back, shoulder injuries at bay, plus make your next ski holiday the best one to date!


Step 1: Build strength in your legs

Skiing relies a lot on your legs. They must be strong to keep squatting and flexible enough to move with the snow and react to the terrain – watch out for the moguls……

You also want to work on your weaker side too. As we are all generally one side dominant, you want to be comfortable being able to turn both directions with ease.

There are many exercises that can be done to strengthen the legs, so please speak to your trusted health professional to find out what is right for you. In general, exercises such as squats, lunges, shoulder bridges will all help.


Step 2: Work on your balance

Balance is important as it helps to minimise strain, reduce effort and improves technique. You need to be comfortable with weight transfer to each leg. Remember that it’s the ligaments around the joints that tell your brain what’s happening at the joint, so the brain then tells the muscles to react and do their job to support and move the joint appropriately.

Simple things that you can do are to practice standing on one leg, do lunges whilst rotating the upper body, and if you want to work a little harder then try those simple tasks whilst your eyes are closed. Not easy is it.


Step 3: Work on your stamina

This comes with strength, but also on your cardiovascular fitness. Depending on the kind of exercise you prefer doing, running, cycling step machine and even rowing machines all used properly will help build that leg strength but also that cardiovascular stamina fitness. Just think that if your stamina is good, you will be able to ski all day feeling less fatigued. If your stamina is poor, you will feel fatigued and tired. You are more likely to make mistakes, mistakes lead to falls, and falls lead to injuries. I know what I would prefer to be.


Step 4: Wear custom fit orthotics

Wearing custom fit orthotics in your ski boots will help massively. These orthotics will make your feet more comfortable, give your body a much better alignment, and give you a better feel for your skis and balance. I’ve written a blog post all about it HERE


Step 5: Speak to your physiotherapist

This is always something that I would advise anyone to do, especially if it has been a while since you were last on the slopes. Your physiotherapist will be able to assess any existing niggles or aches, and even help to discover any pre-existing weaknesses that may affect your skiing.

Your physio will then be able to help plan an exercise routine that suits your fitness and strength, which will help you prepare for the ski slopes.

After skiing, if you are unlucky to sustain an injury, then you should seek help from a specialist physiotherapist. They will be best experienced to help you deal with and recover from a skiing injury.

If you believe you may be suffering from a skiing or snowboarding related injury or any kind of pain/condition, why not book a FREE 15-minute discovery visit?

In this complimentary visit you will have a chance to speak to us about your needs/and or condition/concerns and we will let you know if physio is right for you.

To book an appointment or a discovery visit, call us on: 0207 636 8845




Since seeing Louise (following an Achilles rupture repair), I have:

- Made it back onto tennis / squash courts to (tentatively!) celebrate 1 year anniversary of my surgery 
- Ran my fastest 10k at 43.57! 
- Ran 5k in 21:30 (vs pre-surgery PB of 20:18) 
- I increased my single leg calf lift to 59 kg (vs ~18 kg initially a few months ago) 
- I had a final appt with my consultant, who discharged me while congratulating me on a wonderful recovery

All the above is to illustrate that I'm absolutely delighted with the progress I have made since last summer when I couldn't do anything and the outlook seemed bleak. I'll be forever grateful for Louise’s guidance and support as I've navigated the long road back from my injury, and I appreciate the continued advice to help me prepare for more dynamic activity. Louise has been really fantastic and I couldn't have asked for better care.

Recovering from a full Achilles rupture. Started my work with Nina in feb and my progress has only been positive and upwards and I am almost at full speed again. Nina put me back together again almost from scratch. She is the best physio I have ever worked with and will again. Very knowledgable and very hard working. Can’t recommend enough.


What a great find! My orthopaedic surgeon recommended them and I can't rate Luigi, Gloria and the team more highly. Excellent service and very effective treatment- recovering nicely!


I am 84 years old, and have always been fit and healthy and exercised regularly. 3 years ago I underwent emergency surgery for peritonitis, and had a colonoscopy bag for 6 months and straight after surgery to reversal of the stoma. After this surgery I felt my legs very weak. To complete my drama, during the last summer I developed an abdominal hernia and had surgery for hernia repair. This made me even weaker specially at my legs. I have recovered but felt weak. I started my sessions at ALO Physiotherapy at the beginning of January, with the Vibra Machine combined with specific exercises. I have now recovered my body strength, particularly in the legs. I am now walking normally and without pain. I am delighted!


Great clinic with great people! I was so lucky to find this clinic and even more when I met Andre. He's a very talented therapist and a wonderful person who makes you feel comfortable every time. He helped me to resolve my back problems in few appointments and I will be always grateful to him! From my experience is the best clinic in London and I highly recommend them without any doubts!


One of the best physiotherapy centres in the world! The professionalism and knowledge of this centre amazed me.


I am so glad I found this clinic. Luigi has been amazing. After my 1st session I felt an improvement and now have ALOT more movement and significant reduction in pain. I couldn’t recommend this clinic & Luigi enough. So helpful and flexible whenever I have needed to amend appointments. Every one is fantastic. I will continue to come here for as long as I need.


Andre is the best physiotherapist I came across. As a dedicated martial arts practitioner, I regularly use his services. He has always managed to fix my various back and leg injuries. I would recommend Alo Physiotherapy to anyone who suffers from body pain.


Where do I begin? The journey has been too long with Andre Oliveira and ALO Clinic , as he helped me both physically and mentally to overcome an injury I had in both of my knees. A small injury , after following wrong treatment became chronic and I found myself unable to walk/stand/run and do the simplest things- the mental impact was worse. I was introduced to Andre by Eleftherios Pavlidis who runs Laertion in Athens. lefteris with his team were the first to accommodate the problem and told me what I need to do. As a Londoner, I was introduced to Andre and ALO Clinic, and the rest is history. Since February 2017 when I had the first session with Andre and he identified the biomechanic nature of the problem, along with the use of Tecar the results were visible after one month. Since then, along with personal effort and strengthening I did always guided by Andre, I the problem is restored and the pain is gone. I highly recommend ALO Physiotherapy Clinic , and Andre Oliveira for anyone who suffers from sport injuries , amateurs or professional top athletes.


Very professional staff and friendly environment. I felt a lot better after very first session. Appointment are easily available. I would definitely recommend this place


The care I received from ALO Physiotherapy was outstanding from the first session to the last. Sessions with Louise were informative as well as practical, allowing me to understand the context/logic behind treatment as well as tips to prevent future injuries. Louise was always readily available to answer my questions and the treatment process was collaborative rather than being prescriptive. Beyond the expertise of the team the quality of the equipment and facilities was incredibly high and aided my recovery significantly. I would recommend ALO Physiotherapy to anyone who requires physiotherapy treatment in the Marylebone area.

ALO is an excellent well-run clinic and Louise Hynes who looked after me is a superb physiotherapist. Louise is knowledgeable, skilled and very efficient at her job. My sore shoulder was sorted out in no time thanks to her. Thank you, Louise, and thank you ALO.

Julian Webber, Harley Street Endodontist.

ALO is an excellent well-run clinic and Louise Hynes who looked after me is a superb physiotherapist. Louise is knowledgeable, skilled and very efficient at her job. My sore shoulder was sorted out in no time thanks to her. Thank you, Louise, and thank you ALO.

Julian Webber, Harley Street Endodontist.

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