Skiing Injury Prevention & Rehabilitation Guide

Winter is coming, and with it the allure of the slopes. Skiing offers an exhilarating escape into the mountains, but with that thrill comes risk. Over the years, I've worked with countless skiers recovering from injuries ranging from minor sprains to serious ligament damage. Here's what I've learned about keeping you healthy on the slopes and getting you back there faster if injury strikes.

The Scenario We See Too Often

You plan, prep, and save for your ski holiday. You're excited, beaming with energy for a week filled with family, friends, après ski, winter sun, and quality stodgy food to fuel full days on the slopes.

Then disaster strikes. You have all the right gear (the coat, the boots, the socks, the hat, the gloves, the underlayers). You get out on the slopes, hit a little mogul at speed, and BOOM. Knee buckles, twists, immediate pain. Your holiday changes instantly. Possible cruciate ligament injury. Possible meniscus problem.

This story happens far too often. Getting injured on day one and spending the rest of your ski holiday indoors is heartbreaking. But it doesn't have to be that way.

A Client Story: Monique's Four-Week Challenge

Monique was skiing when she hit a turn too quickly, twisting her knee. Immediate pain. She hobbled through the rest of the holiday, had an X-ray in France to rule out fracture, then returned to the UK with a knee brace and elbow crutches.

She was scared. She thought she'd be stuck using crutches and a brace until she could get an MRI through NHS physio services (a three-month wait). When she came to see me, I arranged a private MRI through our partners at Newcastle Diagnostics to rule out the dreaded ACL injury.

The result: Grade 2 medial collateral ligament strain. No meniscus or ACL involvement. Relief.

Then Monique threw me a challenge: "I have another ski holiday booked in four weeks. What are the chances of skiing?"

I love a challenge.

Together we built an extensive ski injury rehabilitation plan: weekly sessions, close liaison with her personal trainer, regular email contact, hands-on techniques including electrical muscle stimulation, massage, manual therapy, isometric exercises, weights, and (most importantly) low-level plyometrics: hopping, jumping, landing mechanics.

She got back on the slopes four weeks later, using a day-on, day-off approach and a knee strapping technique we'd practised in the clinic. She sent me a video of her skiing. No pain. No restriction.

"I've seen Darren for two separate injuries, he was able to help me fix both injuries and I'm happy to say I feel great. Darren is extremely knowledgeable and kind, he was able to explain everything in a way that made it easy for me to understand and he made my appointments as fun as they could be under the circumstances. I can't recommend Darren enough, he is brilliant!" (Monique)

The Reality of Skiing Injuries

Skiing is a high-speed sport. Studies estimate 2 to 4 injuries per 1,000 skier days. These injuries range from mild to severe, affecting knees, shoulders, and spine most commonly.

Common Skiing Injuries I Treat

Knee Injuries

Knees bear enormous load during skiing. ACL and MCL injuries are common. I've worked extensively with both surgical and non-surgical knee rehabilitation, and the key is always rebuilding confidence, strength, and control from the ground up.

Shoulder Dislocations and AC Joint Injuries

Falls and collisions can lead to shoulder dislocations. Rehabilitation focuses on restoring stability and preparing you to handle the dynamic demands of skiing. Shoulder, neck, and upper back health are often interconnected. Addressing one helps the others.

Spinal Injuries

High-speed falls or collisions can result in spinal injuries. Proper recovery involves not just pain reduction but rebuilding strength, stability, and movement confidence.

Proactive Health: Preparing Your Body Before You Go

Here's a review from Flo, who came to see me to prepare for a ski holiday in February following a nasty injury four years earlier:

"Another brilliant session with Darren. I visited him about a baby-related neck issue as well as ongoing problems with my hip following a femur break a few years ago. He quickly worked out the cause of the issues and gave me quick, easy to do exercises at home. It was clear from just a few repetitions of the exercises in the gym with Darren that they were targeting the muscles that have been causing me problems. Really looking forward to carrying on with the exercises at home and seeing Darren again in a few weeks to progress." (Flo)

What Ski Injury Prevention Looks Like

Strength and Conditioning for Skiers

I design customised programmes to enhance muscle strength and joint stability before you hit the slopes. This typically involves strength-endurance exercises: high reps (20+), low to moderate weight (40-60% of your rep max).

Plyometric-Based Exercises

These are often the missing piece in skiing preparation. Hopping, jumping, landing mechanics train your body to absorb and produce force quickly, which is exactly what skiing demands.

Addressing Old Injuries

A ski injury prevention assessment looks at old injuries that might hamper you on the slopes: previous patella dislocations, ACL injuries, cartilage problems, ankle sprains. They might not bother you at home, but on the slopes they can limit your ability to go off-piste or land that jump.

Final Thoughts

Skiing isn't just a sport. It's a passion that draws people to the mountains. But prioritising your health and taking proactive measures is essential for a safe and enjoyable experience.

Whether you're preparing for the slopes or recovering from a ski injury, the goal is always the same: help you move with confidence, strength, and purpose.

Gear up. Stay proactive. And keep the love of the slopes alive.