Are You Ready to Hit the Slopes? A 6-Week Plan to Get You in Shape for Ski Season!

It’s that time of year again! Winter is well and truly here and many of us are excited to get back into our favourite winter activity: hitting the slopes! Unfortunately, getting injured while skiing is quite common, especially during your few first runs of the season as we are using muscles that we may have not used in a while, or at least not to that extent!

To help make sure that you stay safe and injury-free this season, we have highlighted some important exercises in a simple 6-week plan to help you avoid these injuries! We have also provided links to images and videos to help make sure you are doing these exercises properly.

6-Week Plan

Week 1:

• Clamshells
• Squats with body weight
• Short and long calf stretches

Week 2:

• Bridge (single or two-legged)
• Lat pull-downs with Theraband
• Inner thigh stretch (side lunge)

Week 3:


• Squat with ball between legs
 (soccer or volleyball sized)
• Plank (from knees or from toes)
• Glute stretch (key hole)

Week 4:

• Side-stepping with band around ankles
• Two-legged box jumps
• Pec stretch in doorway

Week 5:

• Supermans
• Squat on bosu
• Lumbar rotation stretch
 lying on back

Week 6:

• Tricep extensions with Theraband
• Single-leg squats
• Hamstring stretch

In addition to the exercises we described above, it is a good idea to do some aerobic/cardio exercises as well to round out the exercise plan. Spending 30 mins/day doing some form of cardio exercise–elliptical, bike, walking/running, or skating for example– can help get you prepared for the ski season!

If you have any concerns with hitting the slopes this season or have any issues with the exercises above, book an appointment for a movement screen with one of our physiotherapists today by calling (780) 980-5443 to make sure you are ski-ready this season!