Ski Fitness

Sep 28, 2017

How to get fit for the slopes

Skiing is a very demanding activity and we often see people with skiing-related injuries. These range from a simple muscle strain to treatment for an extended period of rehabilitation following surgery resulting from a skiing accident.

We advise that people properly prepare before heading to the slopes.  Today we will provide you with some simple exercises which can assist in preparing your muscles for your winter sports, and can help to reduce the risk of sustaining an injury.

Strength and control are key to be able to cope with the demands of skiing.  The quadriceps (front of your thigh) and gluteal muscles (buttock muscles) are the most important muscles to focus on in preparing for skiing.

Below are some quadriceps strengthening exercises.

Repeat these exercises 3-4 times per week. These are just a few exercises but they will help to get you strong and keep you going on the slopes. In our next blog we will share with you some gluteal muscle strengthening exercises and some balance exercises.

If you experience any form of discomfort or pain during any of the following exercises, stop the exercise and see a physiotherapist for help.

Quadriceps strengthening (front of your thigh)


Step Downs



  • Stand on the edge of a step
  • Make sure as you step down you keep your knee in line with your second toe – do not let your knee drop in
  • Repeat 30 times
  • Add weight when it begins to feel easy to do this exercise.





  • Stand with your legs in a lunge position.
  • Go down and up keeping your weight evenly distributed through your legs
  • Make sure you keep your knees in line with your second toes and your back up straight
  • Repeat 30 times
  • Add weight when it begins to feel easy to do this exercise.




Deep Squats



  • In standing, with feet hip width apart.
  • Slowly bend at your hips until your knees are at about 90 degrees
  • Make sure your back is kept straight.
  • Repeat 30 times
  • Add weight when it begins to feel easy to do this exercise



We offer one to one appointments on alignment and tailored strengthening programmes for enhancing performance and preventing injury which you can book online or via our contact us form. For more information or advice on injuries, visit our treatment services page

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