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Staying Healthy on the Slopes This Year:

Injury Prevention for Young Ski Racers

By Chris Holt, BScPT, MScRS, Summerside Physiotherapy

As the ski racing season kicks off, excitement (and nerves!) are running high. Ski racing is a thrilling sport — but it’s also demanding on young bodies. The good news? With the right habits, we can reduce the risk of injuries and keep our athletes healthy and confident all season long.

Here are some key tips for parents and coaches to support young racers:

1. Build Strong Foundations Off the Snow

Skiing puts big demands on the legs and core. A strong body helps protect against injuries, especially in the knees.

What helps most:

  • Leg strength: Squats, lunges, step-ups, and single-leg balance work.

  • Core stability: Planks, side planks, and simple band-resisted twists.

  • Balance drills: Standing on one leg while tossing a ball, or using a balance board.

Tip: Encourage 2–3 short sessions a week of “ski fitness” at home or in dryland training — 20–30 minutes is plenty for younger athletes. Talk to your coaches or physiotherapist if you’re not sure what to do. 

2. Warm Up Before Every Run

Cold muscles are more likely to get injured. A few minutes of movement before skiing can make a huge difference.  Try this simple warm-up routine:

  • Jog or skip in place for 1–2 minutes

  • Leg swings (forward/backward and side to side)

  • 10 squats + 10 lunges

  • A few quick jumps or hops before clicking into skis

3. Manage Fatigue

Most injuries happen when athletes are tired — late in the day, late in the run, or at the end of a training block.  What to do:

  • Remind athletes to take breaks, especially on long training days.

  • Stick to shorter, focused sessions early in the season while they’re getting used to the snow.

  • Encourage good sleep and proper meals before/after skiing — recovery starts at home.

4. Check Equipment & Conditions

Gear and snow conditions matter for safety.

  • Make sure bindings are properly set and tested — too loose or too tight increases risk.

  • Boots should fit snugly without pressure points.

  • Skis should be tuned, with no sharp “catches” that can hook an edge unexpectedly.

  • Teach athletes to inspect the course with coaches and recognize icy patches or ruts.

5. Encourage Smart Risk-Taking

Ski racing is fast and competitive, but young athletes need to pace themselves.

  • Early season: focus on skill and technique before chasing top speed.

  • Remind athletes that it’s okay to pull back if something doesn’t feel right.

  • Promote a “speak up” culture — if something hurts, let the coach know right away.

Key Takeaways for Parents & Coaches

  • Strong legs, core, and balance = fewer injuries.

  • A good warm-up before skiing is non-negotiable.

  • Fatigue and poor recovery are major risk factors — manage sleep, breaks, and nutrition.

  • Equipment and course safety should be checked regularly.

  • Encourage athletes to listen to their bodies and speak up early.

By building smart habits now, young ski racers can not only reduce their risk of injury but also set themselves up for a stronger, more confident, and more successful season.