Skip the Ow, Shred the Pow: 3 Must-Do Tips to Stay Injury-Free on the Slopes!

The 2024-2025 winter season is in full swing, bringing epic adventures and fresh powder to the Rocky Mountains. Whether you’re carving as a seasoned pro or just getting started, staying injury-free is key to making the most of your time on the slopes. At Physio Room, we believe these three essentials will keep you riding strong all season long.

1) Power Up with a 5-Minute Warm-Up

Before you dive into your first run, a quick and effective warm-up is crucial to prep your body for the thrills (and potential spills) ahead. But let’s be real—cold temps, cramped cars, and time crunches make it easy to skip. That’s why this five-minute warm-up is designed for maximum impact with minimal effort, helping you go from stiff to swift in no time.

• Soleus Stretch – 30 sec per leg
• Tibial CARS – 10 rotations each direction, per leg
• Hip Flexor Stretch – 30 sec per leg
• Hamstring Scoops – 10 reps per leg
• Trunk Twists – 10 reps each direction

2) Fuel Up to Stay Sharp

Your body’s energy levels directly affect your reaction time, technique, and overall performance. As fatigue sets in, so does your risk for injury. Keep your body and mind in peak condition by staying hydrated and fueled throughout the day. Here are my go-to mountain snacks:

• Water/Sports Drink – Hydration is key for muscle function and avoiding altitude sickness.
• PB&J (or Uncrustables for a treat!)
• Trail Mix
• Granola/Protein Bars
• Jerky

These provide the right balance of carbs, fats, and protein to keep you charging through all types of terrain.

3) Train for the Terrain

The best way to prevent injury? Build strength and endurance with functional training—exercises that mimic movements you’ll actually use on the slopes. Whether it’s explosive power for jumps or endurance for long runs, prepping your body off the mountain means better performance on it. Try these two simple but effective moves:

• Squat Jumps – Build explosive strength for quick turns and landings.
• Wall Sits – Improve endurance for those long, deep carves.

Want a more customized strength plan or recovering from an injury? Physio Room is here to help—so you can ride strong, stay safe, and make the most of your winter season.

Written by Dr. Chris Hildenbrand | Physio Room