Stay Safe on the Slopes This Season

Downhill skiing with Lake Tahoe in the backgroundMany parts of the country are getting some snow, and while the general population may be fretting and planning to stay in, skiers and snowboarders are looking to hit the slopes.

Although it’s enticing, you don’t really want to jump right off the chair lift and onto the slopes. Like any physical activity, skiing and snowboarding can pose a risk for injury, especially if your body and equipment aren’t ready.


Before downhill skiing, it is a good idea to give your body a tune-up. Do four to six weeks of cardiovascular conditioning from running, biking, stair climbing, using an elliptical machine, etc.

You’ll want to target the muscles you use for skiing: your core, hamstrings, quadriceps, and glutes.
Focusing on stretching out those areas, in addition to your lower back and shoulders, is recommended. There is no perfect routine, but priming your body with a combination of endurance, strength, stability, flexibility, and overall fitness can help you get ready for the season.

Just like your body, you’ll want to make sure your equipment is ready, too – especially if it’s been a year or longer since you’ve used it.

Have your skis and snowboards looked at by a professional before hitting the slopes for the first time. Make sure the release mechanisms are functional and check your boots and bindings before heading out for the day.

If you haven’t been on the slopes in a while or you’re a beginner, take a lesson to help you get your bearings. And then ease into the rest of your day. Start with smaller, simpler runs before moving on to something more challenging.


Choosing runs based on your ability and conditioning is important to preventing injury.

Before getting out there, it’s important to make sure you’re fueled up with nutrition and are well hydrated. Avoiding cramps and making sure your body has everything it needs to power you through your day can help prevent injury. Pack snacks to refuel.

Lastly, remember to stop when you’re tired. Many injuries happen near the end of the day when fatigue sets in, so recognize when it’s time to call it a day.

Author Bio

Sarah began her interest in nutritional healing at an early age. After going through health problems and becoming frustrated with the conventional ways doctors wanted to treat her illness (which were not working), she took it upon herself to find alternative treatments. This led her to revolutionize her own diet to help her get healthier and tackle her health problems. She began treating her illness by living a more balanced lifestyle through healthy food choices, exercise and other alternative medicine such as meditation. This total positive lifestyle change led her to earn a diploma in Nutritional Therapy from Health Sciences Academy in London, England. Today, Sarah enjoys helping others by teaching healthy lifestyle changes through her personal consultations and with her regular contributions to the Doctors Health Press. Also, passionate about following her dreams in life, Sarah moved to France and lived in Paris for over 5 years where she earned a certification in beadwork and embroidery from Lesage (an atelier owned by Chanel). She then went on to be a familiar face sitting front row and reporting from Paris Fashion Week. Sarah continues to practice some of the cultural ways of life she learned while in Europe. They enjoy their food, and take the time to relax and enjoy many of life’s little moments. These are life lessons she is glad to have brought back home with her.