Why a Dynamic Warm-Up Could Be Your Best Ski Injury Prevention Tool

Whether you’re heading up Cardrona, Treble Cone, or planning a backcountry adventure, most skiers spend time preparing their gear—but very few prepare their bodies.

Cold muscles, stiff joints and slow reaction times increase your risk of injury, particularly during the first few runs of the day. A simple 5–10 minute dynamic warm-up before clipping into your skis can improve performance, enhance muscle activation and reduce your risk of common skiing injuries.

At Alpine Physiotherapy, we regularly see knee, ankle and shoulder injuries that occur early in the day when the body hasn’t had time to prepare for the demands of skiing. The good news is that a targeted warm-up can make a real difference.

 

Why Dynamic Warm-Ups Work

Unlike static stretching, dynamic warm-ups actively prepare your muscles, joints and nervous system for movement.

Research has shown that dynamic warm-ups can:

• Improve muscle activation
• Increase joint mobility
• Improve balance and coordination
• Enhance reaction time
• Increase power production
• Reduce the risk of lower limb injuries

Skiing demands quick reactions, explosive strength and excellent control. Your warm-up should reflect these demands.

 

1. Jumping

Start with 20 small vertical jumps.

This wakes up your nervous system and prepares your muscles and tendons to absorb force.

Focus on:

• Soft, controlled landings
• Knees tracking over your toes
• Landing quietly
• Maintaining good posture

This simple exercise prepares your body for the repeated loading experienced while skiing.

 

2. Jumping with a 180° Turn

Progress to 10–15 jumps with a 180-degree turn.

This introduces rotational control and challenges your balance—both essential when skiing variable terrain or reacting quickly to unexpected changes in snow conditions.

Land softly before immediately preparing for the next jump.

 

3. Travelling Lunges with Thoracic Rotation

Complete 10 walking lunges each side, adding a rotation of your upper body towards the front leg.

This exercise improves:

• Hip mobility
• Thoracic spine rotation
• Glute activation
• Single-leg stability

These are all key components for efficient skiing technique and maintaining control through turns.

 

4. Side Planks

Hold a side plank for 20–30 seconds on each side.

Strong lateral core muscles help stabilise your pelvis and reduce unnecessary movement through your trunk while skiing.

A stable core allows your legs to work more efficiently and helps maintain control on uneven terrain.

 

5. Hamstring Bridges

Perform 10–15 hamstring bridges.

Your hamstrings are one of the primary muscles helping protect the ACL by resisting forward movement of the tibia.

Activating these muscles before skiing helps prepare them to work effectively during sudden changes in direction and landing forces.

To increase the challenge, try performing the exercise one leg at a time.

 

6. Calf Raises

Complete 20 calf raises.

Your calves play an important role in absorbing impact and maintaining balance within your ski boots.

Strong, responsive calves also contribute to smoother edge control and help reduce fatigue later in the day.

Pause briefly at the top of each repetition before lowering under control.

 

7. Front Plank

Finish with a 30–45 second front plank.

This activates your deep abdominal muscles and reinforces trunk stability before skiing.

Maintaining a strong core throughout the day improves posture, balance and force transfer between your upper and lower body.

 

Ski Better, Ski Longer

A dynamic warm-up doesn’t need to be complicated or time-consuming. In less than 10 minutes, you can prepare your muscles, improve movement quality and reduce your injury risk before your first run.

At Alpine Physiotherapy, we work with skiers of all abilities to improve strength, mobility and performance throughout the winter season. Whether you’re returning after an injury, preparing for your next ski holiday or looking to ski with greater confidence, our physiotherapists can develop an individualised programme to help you perform at your best.

 

Before your next day on the mountain, take 10 minutes to warm up—your knees, hips and back will thank you.