How to Prepare for Ski and Snowboard Season
By Dr. William Sterett, Orthopedic Surgeon at Vail-Summit Orthopaedics & Neurosurgery
For those who live in the mountains, or travel here every winter, skiing and snowboarding aren’t just hobbies, they’re a way of life. But hitting the slopes without preparation can set you up for injury, especially when it comes to your knees and shoulders.
As Dr. William Sterett, board-certified orthopedic surgeon and sports medicine specialist at Vail-Summit Orthopaedics & Neurosurgery, explains:
“Most of the injuries I see early in the season are preventable. A little work before the lifts start spinning can save you months of recovery later.”
Here’s how to get your body slope-ready.
1. Build Pre-Season Strength
Strong muscles protect your joints. Focus on your quadriceps, hamstrings, glutes, and core, the powerhouses that control balance and absorb shock.
“If you only have time for a few exercises, I recommend squats, lunges, and planks. They mimic the movements you’ll use on the mountain,” says Dr. Sterett.
2. Don’t Forget Endurance
Skiing and snowboarding demand stamina. Interval training, cycling, hiking, or even brisk walks with uphill climbs, helps build the cardiovascular fitness you need for long days on the hill.
3. Prioritize Flexibility and Mobility
Tight hips, hamstrings, or calves limit performance and increase injury risk. Stretch daily and incorporate mobility drills. Yoga and dynamic warm-ups are especially useful for skiers and riders.
4. Balance and Agility Training
Snow conditions can change in an instant. Practicing balance with single-leg exercises, wobble boards, or agility ladders prepares your body to respond quickly to uneven terrain.
5. Check Your Gear
Bindings that are too tight, boots that don’t fit, or a helmet past its expiration date all put you at risk. Get your equipment inspected before the season begins.
“Every year I see injuries that could have been avoided with a simple gear check,” notes Dr. Sterett.
6. Respect the First Few Days
The first week back on snow is when most injuries occur. Ease into it with shorter runs, slower speeds, and breaks to let your body re-adjust.
“Think of it like spring training,” says Dr. Sterett. “Don’t expect to ski a full day of bumps on your first outing.”
7. Warm Up Before You Ride
Cold muscles don’t perform well. Spend 5–10 minutes stretching, jogging in place, or doing body-weight squats before you click in.
Ready for a Strong Season
With the right preparation, you can maximize performance and minimize injury risk this winter. As Dr. Sterett reminds patients:
“Skiing and snowboarding are meant to be fun. If you put in the work now, you’ll spend more time enjoying the mountain and less time in my office.”
If you’re recovering from an injury or want a personalized program to get ready for the season, schedule a consultation with Dr. William Sterett and the team at Vail-Summit Orthopaedics & Neurosurgery. Together, you can create a plan that keeps you carving turns all season long.
