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First Tracks Ahead: Mindful Movements for a Safe Winter Ski Season
By checking off these early-season boxes, you’ll be ready for your best turns, from first tracks to post-après laps.
Skiing and snowboarding have unique demands on the body compared to summer sports. This can catch us off-guard and leave us feeling sore after opening day on the slopes.
Once you sharpen your edges and prep your bases for first turns, check in with a few foundational principles to prepare your body. These steps will help smooth your transition to winter sports and the joy they bring.
Prepare Your Body for New Routines
Avoid too much too soon after too little for too long
Set progressive, realistic and time-sensitive fitness goals. Start with lower-intensity workouts and gradually increase the difficulty.
Train how you perform
Incorporate exercises that mimic movements in skiing and snowboarding, including single-leg stability, leg and core strength, anaerobic conditioning and plyometrics.
Monitor your symptoms and adjust your plans
Not unlike your nagging physical therapist encouraging you to do your home exercises, you should listen to what your body is telling you. Fatigue, energy and pain are helpful guides in pacing the first few runs of the season. Start slow, gradually increasing the duration and intensity of your time on the slopes.
Ski All Season: Tips for Injury Prevention
From opening weekend to closing day, even the most seasoned and skilled local athletes are at risk for injuries. While you can’t control the conditions or the skiers around you, you can make choices to help you finish your day as well as you started.
Warm up, assess, decide
Take time each day to set yourself up for success. Consider a dynamic and sport-specific warmup before stepping into your bindings. Check in with your strength, energy and flexibility. Once you’re ready to go, start slow and on easier terrain until you’ve assessed your equipment, the conditions and your performance. This process should only take one or two runs and will help you feel confident for the rest of the day.
Take care of your gear
Like our bodies, our gear needs regular maintenance for optimal safety and performance. Keep your edges sharp, bases protected and check your bindings. Now’s a good time to throw out those old poles you lost the baskets for a few seasons ago. If you’ve tracked more than a few vertical miles in your boots, make sure they still fit and you’ve replaced your liners.
Mountain mindfulness
If you live all summer at 8,000 feet, don’t let 10,000 catch you off-guard. Cold weather can make us forget about sun exposure. UV rays are stronger at higher elevations, so sunscreen is crucial. Goggles with UV protection are a great add-on for your pre-season shopping list. Be aware of the signs of altitude sickness and how to address it. Stay hydrated and be mindful of your physical limits.
Build Your Team and Training Plan
The athletes getting the fastest times and the biggest air aren’t achieving success by themselves. Whether competing for a medal, pursuing professional certifications or just aiming for your best season—find the support you need to thrive.
Reach out to a coach, meet with a training group, set goals and build your plan. You may even connect with a registered dietitian or sport psychologist to get your body and mind ready to perform. Recruiting a physical therapist is also a great idea. Here’s how a PT can help you perform your best this season:
Pre-season prep
Identify potential issues before they become stubborn roadblocks. A physical therapist can assess your strength, flexibility and foundational movement patterns and provide treatment strategies to address opportunities for improvement.
Custom training plans
Align your dryland training with your seasonal goals, current abilities and areas for growth. A physical therapist can help you design a routine that fits your needs.
Injury management and prevention
If you have chronic conditions or acute injuries, work with a physical therapist to help you build strength and overcome any fear that could be stopping you from making your best turns once the chairs start spinning.
Don’t just pray for snow—prepare for it! By checking off these early-season boxes, you’ll be ready for your best turns, from first tracks to post-après laps. And, of course, the rehab team at Aspen Valley Hospital is ready to help you perform your best this season!
JOE KAGAN, PT, DPT, CSCS
Physical Therapist at Aspen Valley Hospital
