How to Prevent Ski Injuries: FYZICAL’s Training Tips [Live Segments on Fox31 & Channel 2]

On February 18, 2025, FYZICAL was featured on Fox31 and Channel 2, where Shari Ritzmann, CEO and physical therapist at FYZICAL Westminster and Orchard Town Center, shared expert insights on how skiers and snowboarders can prepare for the slopes. The segment highlighted essential strength, balance, and endurance exercises designed to reduce injury risk and improve overall performance during ski season.

With winter sports in full swing, many individuals are eager to hit the mountains without realizing the physical demands of skiing and snowboarding. The segment emphasized the importance of proper conditioning to enhance stability, build strength, and prevent common injuries before heading to the slopes.

The Importance of Ski-Season Training

Skiing and snowboarding require a combination of strength, endurance, and balance. Without proper preparation, individuals are more susceptible to injuries such as knee strains, muscle fatigue, and falls that can cut the season short. During the television appearance, Shari explained that a well-rounded training program should focus on four key areas:

• Strength: Building muscle in the legs, core, and glutes to improve control and endurance
• Stability: Enhancing lower body strength to handle uneven terrain
• Balance: Training the body to adjust to shifting weight and quick movements
• Endurance: Increasing stamina through cardiovascular and resistance exercises

Shari also discussed the critical role of balance in injury prevention, highlighting that balance issues can often stem from inner ear disorders. These issues can affect coordination and stability, increasing the risk of falls on the slopes. By identifying and addressing balance challenges before ski season, skiers can improve their reaction time, enhance their control on uneven terrain, and reduce the likelihood of injuries.

Essential Ski-Ready Exercises from FYZICAL

During the segment, Shari demonstrated exercises that help skiers and snowboarders build strength and stability before hitting the mountain. These exercises are designed to improve performance while reducing the risk of falls and muscle fatigue.

1. Squat and Reverse Lunge Combination (Strength and Endurance)

• Stand with feet hip-width apart.
• Lower into a controlled squat, ensuring the knees do not extend beyond the toes.
• Step back into a reverse lunge, keeping weight controlled.
• Alternate legs and repeat ten times per side.

Why this helps: Skiing requires lower body strength, particularly in the legs, glutes, and core. This movement mimics ski movements and helps improve control and endurance.

2. The Running Man Exercise (Balance and Stability)

• Stand on one leg with a slight bend in the knee.
• Move the arms as if running while maintaining balance.
• Hold for five seconds, then switch legs.
• Repeat five times on each side.

Why this helps: This exercise strengthens stabilizing muscles, helping skiers shift weight efficiently while maintaining balance on changing terrain.

3. Heel-to-Toe Balance Test (Balance and Coordination)

• Stand with one foot directly in front of the other, heel touching toe.
• Hold balance for ten seconds, then switch sides.
• To increase difficulty, perform with eyes closed.

Why this helps: Skiers frequently encounter uneven surfaces and shifting snow conditions. Improving balance reduces the risk of falls and enhances overall stability and coordination.

How Often Should Skiers Train?

To maximize performance and prevent injuries, ski preparation should be a consistent part of your routine. A well-structured training plan includes:

• Strength and stability exercises: Four to five days per week
• Balance and endurance training: Three to four days per week
• Training sessions lasting 45 to 60 minutes
• A mix of strength, endurance, and balance exercises for well-rounded preparation

Even short sessions of 10 to 15 minutes per day can help improve overall performance and reduce the risk of injury.

How FYZICAL Helps Skiers Stay Strong and Injury-Free

FYZICAL’s team of highly trained physical therapists and balance specialists provides personalized ski-prep programs designed to help skiers and snowboarders improve strength, stability, and endurance. Whether individuals are preparing for their first ski trip or recovering from a past injury, FYZICAL offers expert guidance and customized treatment plans.

For those interested in pre-season training, injury prevention, or rehabilitation, FYZICAL offers comprehensive programs tailored to individual needs.Contact FYZICAL Westminster or FYZICAL Orchard Town Center to schedule an assessment and develop a training plan that will help you ski stronger, longer, and safer.

Don’t let preventable injuries keep you off the mountain. Start your ski preparation today.

FYZICAL Westminster
11265 Decatur Street, Suite 300, Westminster, CO, 80234
303.561.0447
westminster@fyzical.com

FYZICAL Orchard Town Center
14697 Delaware Street, Suite 240B, Westminster, CO, 80023
303.561.0447
orchard@fyzical.com