Skiing requires strength, balance, flexibility, and coordination, but how much time do you spend preparing your body before heading up the mountain? I certainly feel the desire to just hop on the lift the second I get to the mountain and do a slower warm up lap, but taking a few minutes to get your body moving before you clip into your skis can make a big difference in how your body performs on the slopes.
The important thing is knowing which types of stretching to do. Not all stretching is equally beneficial before physical activity, and the difference between dynamic and static stretching is worth understanding.
Dynamic Stretching Is Best Before Skiing
Skiing is a dynamic sport that requires your hips, knees, ankles, and back to move through a wide range of motion while absorbing forces. A proper warm-up helps prepare those muscles and joints for the demands of the mountain.
Dynamic stretching involves actively moving your body through controlled motions rather than holding a stretch in one position. These movements gradually increase your heart rate, raise your body temperature, and increase blood flow to working muscles. Some useful pre-ski movements include lunges, side lunges, squats, trunk rotations, and arm circles. All of these exercises will help activate the muscle groups used throughout a day of skiing.
Save Static Stretching for After Your Ski Day
Static stretching, which involves holding a muscle in a stretched position for an extended period, still has a place in a skier’s routine. However it should generally be left for after skiing rather than before.
Balanced Physical Therapy in Telluride explains that static stretching immediately before exercise does not necessarily improve muscular performance or prevent injuries. Some studies have even found that it can temporarily inhibit athletic performance.
Instead, static stretches targeting the quadriceps, hamstrings, calves, glutes, and hips can be incorporated into a post-ski cooldown. Holding stretches for approximately 20 to 30 seconds can help improve flexibility and release tension in tired muscles.
How Long Should You Warm Up Before Skiing?
You don’t need an elaborate workout before every ski day. Starting with 5 to 10 minutes of general activity like walking will get your blood flowing, followed by dynamic stretching and some skiing-specific movements.
A few controlled squats, lunges, trunk rotations, and arm circles can help get your body moving before clipping into your skis. Start slowly and gradually increase the intensity without forcing any movements.
I’ve dealt with my fair share of knee and back pain while skiing, but I’ve seen a major decrease in problems since I’ve started doing just a little bit of warmup before clipping into my skis. Getting the legs moving and ready to go can absolutely help reduce the risk of injury. Stretching after is also absolutely worth it, especially if you’re skiing multiple days in a row.