Winter Sports Prep: Injury Prevention for Skiing, Snowboarding & Ice Skating

Colorado winter is here and so are the slopes, rinks, and trails! Whether you’re a seasoned skier, a weekend snowboarder, or someone who loves gliding around the ice, winter sports are an amazing way to stay active. But they also come with a higher risk of injuries, especially early in the season.

A little preparation now can help you boost performance, prevent injury, and enjoy every run, glide, and jump safely.

Common Winter Sports Injuries

Even experienced athletes are vulnerable to injuries like:

• Knee sprains (including ACL/MCL injuries)
• Low back strain
• Shoulder injuries
• Wrist fractures (especially in snowboarding)
• Hip and groin pulls
• Ankle sprains
• Concussions

Many of these injuries happen because muscles are tight, joints are stiff from fall inactivity, or people jump back into sports too quickly.

How to Prep Your Body for the Season

1. Build Strength & Stability

Strong muscles protect your joints and absorb impact. Focus on:

• Glutes & hips: squats, bridges, lateral band walks
• Core stability: planks, anti-rotation exercises
• Leg strength: lunges, split squats, step-downs

These help with balance on skis, control on a snowboard, and power on the ice.

2. Improve Mobility

Cold weather and longer periods of sitting can stiffen the spine and hips. Add:

• Dynamic warm-ups
• Spinal mobility drills
• Hip flexor and hamstring stretching

Better mobility = better technique and fewer strains.

3. Don’t Skip the Warm-Up

A quick 5–10 minutes before hitting the hill or rink can reduce your injury risk dramatically.

Try:

• Light jogging in place
• Leg swings
• Torso rotations
• Mini-squats

Warming up increases blood flow and prepares your body for quick movements.

4. Check Your Equipment

Before your first outing:

• Skis/snowboard tuned
• Bindings inspected
• Boots fitting properly
• Ice skate blades sharpened

Poor equipment equals poor mechanics—and that leads to injuries.

5. Listen to Your Body

Fatigue is one of the biggest causes of injury. If you're tired, cold, or losing control, take a break. One more run is never worth a torn ligament.

When to See a Chiropractor or Physical Therapist

If you’re experiencing:

• Persistent stiffness
• Limited mobility
• Lingering low-back or knee pain
• Poor balance
• A recent sprain or strain

…getting evaluated early can help prevent a full-blown injury later.

At Arvada Sport & Spine Group, we can help you:

• Improve mobility and flexibility
• Strengthen weak areas
• Restore proper movement patterns
• Recover faster from minor aches
• Build a personalized injury-prevention plan

Start the Season Strong

Winter sports should be fun and not painful. A little proactive care keeps you on the mountain (or ice) safely all season long.

Want to get winter-ready? Call us at 303-424-9549 or schedule your visit today.