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Skiing - Stay Safe on the Slopes!

Achy knees, sore hips and backs are all too common and for good reason! Surprisingly, very few skiers adequately prepare for the slopes.

Some of you may do exercise regularly, but it may still pay off to modify your training to make it more specific for skiing.

So, in the spirit of good health on the slopes we have provided some tips to ensure your body can stand up to the slopes.


Our Chiropractic treatment programmes always include advice on exercise. We should all do exercise on a daily and weekly basis!

So, if you do not do regular exercise, 4-6 weeks before going skiing, start a gentle exercise regime to work the right areas of the body so the first day on the piste isn’t too much of a shock to the system.

Walking for a minimum of 30 minutes 5 times a week at a good pace is recommended for minimum levels of health.

Start with walking on flat terrain and build up to some modest inclines to get your legs used to hard work.

The intensity should of course be higher if you exercise regularly.

Work on Balance and Core Stability

Those who have been skiing before know how easy it is to lose balance and fall.

Preventing unnecessary falls can go a long way to reducing risk of injury. Speak to your chiropractor about which balance exercises are safe for you.

Strengthening the core muscles will provide a more stable platform for balance and carving through the snow.

Strengthen Your Hips and Knees

One of the most common skiing injuries is to the knees.

Doing some basic squats, strengthening the quadriceps muscle on the front of the thigh and the gluteal muscles can help stabilise the hips and knees so that as you get tired, your joints don’t start taking all the strain.

Aches and pains are signs of overuse or dysfunction so if you are starting to notice some aches, take more breaks.

Feel Your Best Before You Go

For you who receive chiropractic treatment on a more regular basis, book in to see your chiropractor a couple of weeks before going away.

This way you have a chance to check that you are in good physical condition.

If you are experiencing niggly problems, you should book in well in advance so we can help you prepare for the activity.

We can recommend specific exercises, stretches and give advice for on and off the slopes to help you make the most of your holiday.

Coming Home

If the ski trip has taken its toll, book in to see a chiropractor when you get home so that we can check you over and help to speed up recovery and ensure injuries don’t stick around for too long.

Good preparation can go a long way to making sure you get the most out of your ski trips both on and off the slopes so that you feel better on your return home and can get excited about planning the next holiday!

If you have any questions or want any further advice, you can contact the Isis Chiropractic Centres here.

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