I saw a patient just last week, a keen snowboarder, hobbling in after a pre-Christmas trip to the Alps. He’d spent more time off the slopes with a painful knee than carving down them. It’s a classic story we see every year. With the Winter Olympics 2026 on the horizon, and ski season in full swing, now is the time to think about getting your body ready to prevent injuries. At Summertown Clinic we value, listen to and care for our patients, offering the best traditional therapy with a modern healthcare twist, from a practice that has family values running through it. Here’s what you can do now:
Pre-Season Fitness: Building Your Base
Winter sports, whether it’s skiing, snowboarding, or even skating, demand a lot from your body. They require strength, flexibility, and good balance. Rushing straight onto the slopes without preparation is a recipe for strains, sprains, and worse. A targeted fitness plan is key.
Leg Strength: Squats, lunges, and calf raises are your friends. Aim for 3 sets of 10-12 repetitions, three times a week. Strong legs are essential for absorbing impact and controlling your movements. Research suggests that eccentric exercises (where you lengthen the muscle under load) are particularly beneficial for injury prevention, according to a meta-analysis published in the British Journal of Sports Medicine*.
Core Stability: Planks, side planks, and Russian twists will strengthen your core. A stable core helps you maintain balance and protect your spine. Hold each plank for 30-60 seconds, and perform 15-20 repetitions of Russian twists.
Balance Training: Stand on one leg for 30 seconds, then close your eyes. Progress to using a wobble board or balance cushion. Good balance is crucial for avoiding falls, especially on uneven terrain.
Cardio: Incorporate activities like running, cycling, or swimming to improve your cardiovascular fitness. This will help you maintain energy levels throughout the day and reduce fatigue, a major contributor to injuries.
Flexibility and Mobility Exercises
Stiff muscles are more prone to injury. Regular stretching and mobility exercises can improve your range of motion and reduce muscle tension.
* Hamstring Stretch: Sit with one leg extended and reach towards your toes. Hold for 30 seconds, twice a day. Tight hamstrings can contribute to lower back pain and knee problems.
* Hip Flexor Stretch: Kneel on one knee with the other foot forward. Gently push your hips forward until you feel a stretch in the front of your hip. Hold for 30 seconds, twice a day. Tight hip flexors can restrict movement and contribute to lower back pain.
* Thoracic Spine Mobility: Sit in a chair with your hands behind your head. Gently rotate your upper body from side to side. Perform 10-15 repetitions, twice a day. Good thoracic spine mobility is essential for upper body rotation and balance.
Injury Prevention Tips on the Slopes
Even with the best preparation, injuries can still happen. Here are some tips to minimise your risk:
* Warm-up Properly: Before hitting the slopes, do some light cardio and dynamic stretches. This will prepare your muscles for activity and reduce your risk of injury.
* Know Your Limits: Don’t push yourself beyond your abilities. Start with easier runs and gradually progress to more challenging terrain. Fatigue increases the risk of accidents. Through our community of practitioners there’s a multidisciplinary team that have a common space to share ideas and treatment approaches to best serve you.
* Use the Right Equipment: Make sure your skis or snowboard are properly fitted and maintained. Wear a helmet and appropriate protective gear. Properly fitted boots can make a huge difference.
* Listen to Your Body: If you’re feeling pain, stop and rest. Don’t try to push through it. Ignoring pain can lead to more serious injuries.
When to Seek Professional Help
If you experience any significant pain, swelling, or stiffness, it’s important to seek professional help. At Summertown Clinic we value, listen to and care for our patients. As an osteopath, I can assess your musculoskeletal system and identify any underlying problems. We will carry on striving to be the best we can and offer you, our patients, the very best healthcare. We may suggest seeing our acupuncturist or a sports massage therapist. From there, we can provide treatment to help you recover from your injury and prevent future problems. If we can’t help, we’ll find someone who can. Don’t let an injury ruin your winter sports season. Book a pre-season assessment at Summertown Clinic.
James Ruddick, Osteopath.
This is general information — please consult your practitioner for advice specific to you.
