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

The post Skip the Ow, Shred the Pow: 3 Must-Do Tips to Stay Injury-Free on the Slopes! appeared first on Physio Room.

This patient had been experiencing some acute knee pain for 6 months when she walked through our door and was, understandably, very frustrated with her lack of progress over those 6 months. The first question I asked her was why now? Why did it take her so long to get her in here to address this pain? Her answer was not too uncommon. Our client said that she had slowly become depressed – she had always enjoyed skiing, wanted to find enjoyment in cycling again, but was unable to participate in the things she enjoys because the pain always interfered. She was fearful of what all this meant.

This is where the pain snowball tends to begin. She began experiencing symptoms of depression because she simply couldn’t do the things she desired due to the knee pain. Those depressive symptoms then create a state of irritability. Overall she had become very stressed and, above all else, she felt anxious as she didn’t have any idea what this persistent problem meant for her. Her anxiousness and uncertainty centered around whether or not this pain was going to last forever, whether she would just have to give up skiing or quit cycling entirely or, and this is one of the most common anxieties or uncertainties we see in the clinic, would she require major surgery to regain her quality of life?

As her provider, I began her treatment program by first explaining to her that fear is nothing but false expectation, or an appearance that something is real. You think a particular outcome of all this pain is likely, you worry that some particular problem is causing it and you build it up into something you feel very anxious and fearful about. However, when you make the move to come in to see us, we can concretely measure the specifics of your pain, investigate the potential causes of your pain and talk with you about how your pain is interfering with your lifestyle. This often helps to decrease that fear, decrease those feelings of anxiety or depression.

Our client began our knee pain program and remained dedicated to sticking with the treatment plan through the end. By doing this she was able to regain so much of the happiness she had been lacking! Slowly becoming able to participate in the activities she was missing out on due to pain eased all of the fear she had created for herself.

So, if this sounds like you or someone you know, a person who may be on a path to a very negative mind space or beginning to feel depressed or anxious due to pain, PLEASE give Physio Room a call. We can help you sort through your fears and come up with a program that will get you back to skiing and cycling, or whatever it is that you want to do.

Thank you very much and have a good day!

The post Reasons Never to Put Off Knee Pain… appeared first on Physio Room.