Ski Season is Coming: How to Get Your Body Ready

rangeptmontana
Oct 29
2 min read

By Range's sport/ortho Physical Therapist, Brenna McGuinness, DPT

As the days get shorter and the mornings turn crisp, you know what that means — ski season is just around the corner. The first runs of the year are always exciting, but it’s also the time when many injuries happen. The truth is, skiing places unique demands on your body, and if you haven’t prepared for them, your knees, hips, and back will let you know fast.

The good news? A little bit of smart, pre-season training can go a long way toward helping you feel strong, confident, and resilient on the mountain.

What the Body Needs to Do on the Slopes

Skiing is more than sliding down a mountain — it’s a full-body coordination challenge. To move well and stay safe, your body needs to handle:

Absorbing and controlling force

Every turn and terrain change creates forces that your muscles — especially the quads and glutes — must absorb and control.

Generating power

Your outside leg has to produce strong knee extension and hip stability to carve and control edges. At the same time, your inside leg works through deeper ranges of motion to keep balance and flow.

Managing rotation

Your hips, knees, and ankles rotate in and out with each turn. Hamstrings, calves, and core work together to stabilize and protect your joints under load

Balancing in dynamic positions

Unlike running or cycling, skiing demands strength in partial squat positions while you quickly shift weight between legs — all while keeping your center of mass over fast-moving skis.

Enduring repeated efforts

Each run can mean 1–2 minutes of near-max effort, repeated for hours. Your muscles need not only strength and power, but also the endurance to keep working without breaking down

The 4 Key Areas to Focus On

Leg Strength
Your legs are your engine on the slopes. Squats, lunges, and step-ups build the foundation you need to control turns and absorb impact.
Power & Agility
Quick reactions matter — especially when the terrain surprises you. Plyometric drills like lateral hops or jump squats help train your body to respond fast.
Core Strength
A strong, reactive, and mobile core keeps your center of mass over your skis and your movements efficient. Try rotation exercises or med ball throws to increase strength through a full range needed on the slope.

A Simple Pre-Ski Workout

Here’s a quick, effective routine you can start doing 2–3 times per week:

Squats or split squats: 3 sets of 10
Romanian deadlifts: 3 sets of 8
Lateral hops: 3 sets of 12 each side
Standard Banded Rotation: 3 sets of 12 each side

Keep it simple. You don’t need hours in the gym — just consistent practice.

Takeaway

Skiing is one of the best parts of living in Montana, but it’s also tough on the body. Preparing now helps you ski longer, recover faster, and reduce the chance of injury.

Strength + balance = confidence on the slopes.