Warm Up Properly Before Skiing or Snowboarding | PhysioExtra

In collaboration with Oberson. 

Winter is a magical season for ski and snowboard enthusiasts. But before hitting the slopes, a proper warm-up is essential to prepare your body, prevent injuries, and optimize your performance.

Why Is Warming Up So Important?

Warming up is not just a routine before physical activity; it prepares your cardiovascular, muscular, and especially neuromuscular systems. The neuromuscular system is crucial for reacting quickly to unexpected obstacles or missteps, activating reflex muscle contractions that can prevent injuries.

In addition to physical preparation, warming up can help you stay warm on icy days. Performing exercises at the top of the slope gets your circulation going and gives you a boost to start your run.

Two Essential Warm-Up Phases

1. General Warm-Up

This phase aims to:

• Increase your heart rate.
• Activate all key joints, particularly the back, hips, knees, and ankles.

💡 Pro Tip: Contrary to popular belief, static stretching is not recommended before activities requiring power or strength, such as skiing. Static stretching can actually reduce performance. Instead, opt for dynamic or ballistic movements to prepare your body for the ranges of motion needed on the slopes.

Examples of General Exercises:

• Jumping jacks or lateral shuffles.
• Squats (with or without a jump).
• Arm and leg swings.
• Lateral lunges to practice weight transfer.
• Balance exercises on one leg, with arm movements or eyes closed for an added challenge.

Family Tip: Make warming up a game! Organize a boot race, set up poles in the snow to create an obstacle course, or have fun jumping over obstacles.

2. Specific Warm-Up (With Skis On)

After general preparation, move on to more targeted exercises:

• Activate your ankles by flexing and extending them in your boots.
• Begin your first runs at low speeds on easy slopes.
• Vary the size of your turns, starting with short radii and gradually increasing them.
• For Advanced Skiers: Incorporate technical exercises during your first run, such as small jumps during turns or specific movements (e.g., "caterpillar" drills). These practices strengthen your neuromuscular system, preparing you for any situation.

The Role of a Physiotherapist in Your Preparation

If you have any existing injuries or weaknesses, a physiotherapist can guide you with tailored exercises. Even if you’re not a competitive skier, you can integrate technical elements into your warm-up to improve your skills and make the most of your days on the slopes.

Article written by Stéphanie Plamondon Simard, physiotherapist and alpine ski coach