neurorehab.pl Call +48 18 307 01 11

How to prepare for the ski season: exercises that protect your knees

Coming to Zakopane, Białka or Bukowina for skiing? Six to eight weeks of simple strength and balance exercises make the first days on the slopes safer - and tired muscles are a common reason for knee injuries.

Call +48 18 307 01 11Prices

In short

Start preparing for the ski season 6-8 weeks before your trip, 2-3 times a week. Focus on strength of the thighs and glutes, knee control, balance and endurance, because tired muscles protect the knee less well. On the slope, warm up, take breaks and stop before your legs are exhausted. Bindings should be set by a ski service according to your weight, height, age and skill level. If you have had a knee injury, a physiotherapist can assess the knee before the season.

When to start
6-8 weeks before the trip
How often
2-3 times a week, 30-40 minutes
Key areas
thigh and glute strength, balance, core, endurance
After a knee injury
assessment by a physiotherapist before skiing
Booking
phone +48 18 307 01 11

A 6-8 week plan before your trip

Exercise 2-3 times a week for 30-40 minutes. Start with 2 sets of 10-12 repetitions and add repetitions or a set each week. Move slowly and with control, and keep your knee in line with your foot - do not let it collapse inwards.

  1. Sit-to-stand squat - sit down slowly on a chair and stand up without using your hands.
  2. Forward and side lunges - step forward or to the side, bend the knee, return.
  3. Glute bridge - lying on your back, lift your hips; harder version on one leg.
  4. Wall sit - back against the wall, knees bent, hold for 20-45 seconds.
  5. Single-leg stance - 30 seconds on each leg, then with eyes closed or on a cushion.
  6. Front and side plank - the trunk muscles stabilise your body during turns.
  7. Endurance - cycling, brisk uphill walking or running twice a week for 30 minutes.

Fit skiers can add lateral jumps and single-leg landings, keeping the landing soft and controlled.

On the slopes

  • Warm up for 5-10 minutes before the first run: marching, hip circles, a few squats and lunges.
  • Take the first day easy - shorter runs, easier slopes.
  • Take breaks to rest, drink and eat. When your legs shake and your technique gets worse, stop for the day.
  • Wear a helmet. Have your bindings set by a ski service based on your weight, height, age, boot length and skill level.

After a knee injury

After ACL reconstruction, a meniscus injury or a knee sprain, the return to skiing depends on strength, stability and knee control, not only on time. A physiotherapist can test the knee, compare both legs and suggest exercises for what is missing. You can book an assessment at our clinic in Nowy Targ or at your accommodation. More in Polish: przygotowanie do sezonu narciarskiego.

Stop skiing and see a doctor if you feel or hear a pop in the knee during a fall, it swells quickly, gives way, locks or you cannot put weight on the leg. For a serious injury on the slope, call the ski patrol; in the mountains call TOPR at 985 or +48 601 100 300, or 112.

Questions and answers

When should I start preparing for the ski season?

Ideally 6-8 weeks before your trip. Even 3-4 weeks of regular strength and balance exercises help, but do not increase the load too quickly.

Which exercises protect the knees when skiing?

Strength exercises for the thighs and glutes (squats, lunges, glute bridge), single-leg balance and trunk exercises. Technique matters - keep the knee in line with the foot.

Can I ski after ACL reconstruction?

Many people return to skiing, but the decision is based on an assessment of strength, stability and knee control, together with your doctor and physiotherapist - not only on the time since surgery.

More from neurorehab.pl

Last updated: - neurorehab.pl team

Book a massage or physiotherapy visit

Call us - we will find the nearest time at our clinic or where you are staying.

+48 18 307 01 11
Call Prices