As the days grow shorter and the nights turn colder, winter is just around the corner — and this year comes with an extra buzz as the Winter Olympics head to Italy in February. At Harris & Ross, we’ll be watching closely as our very own Mia Brookes, current World Snowboard Champion, goes for gold.

For those of us not competing in the Olympics, now is the perfect time to dust off the skis and snowboards and start planning that long-awaited trip to the mountains. But before you hit the slopes, it’s essential to prepare your body properly — not only to reduce the risk of injury, but to make the most of your time on the snow.

Common Snow-Sport Injuries

Skiing and snowboarding are exhilarating — but they carry their share of injury risks. Most occur through sudden trauma after a fall.

• Snowboarders most often injure their wrists, which account for around a third of all snowboard-related injuries. Shoulder strains, ankle sprains, collarbone fractures and concussion are also frequent.

• Skiers are more prone to knee injuries, particularly ACL tears, which make up roughly a fifth of skiing injuries. MCL and LCL sprains, lower-leg contusions and tibial fractures are also common.

Prepare with Strength, Stability & Balance

Both sports demand full-body strength, especially through the legs and core. A typical day on the slopes can mean five to six hours of continuous activity — often for several days in a row. Sitting at a desk all year and then heading straight for the mountains is a recipe for aches, strains, or worse.

A focused pre-ski or pre-snowboard training plan should include:

Lower-limb strength: Squats, lunges, deadlifts and step-ups strengthen the quads, hamstrings, glutes and calves. Strong legs improve endurance, shock absorption and knee stability.

Core stability: A strong core maintains posture and balance on uneven terrain. Try planks, Russian twists and anti-rotation movements with bands. Dynamic stability training can boost performance and reduce injury risk. 

Proprioception & balance: Exercises on unstable surfaces (BOSU balls, wobble boards) improve joint awareness and reaction time. Add movement challenges like medicine-ball throws to mirror real-life unpredictability on the slopes.

Learning How to Fall

It may sound counterintuitive, but knowing how to fall safely is an underrated skill. Techniques used in martial arts and parkour help spread impact forces and protect the wrists and shoulders. A few sessions learning proper falling mechanics can make a real difference.

Recovery & Maintenance

Preparation doesn’t stop when you reach the mountains. Regular stretching, mobility work and sports massage keep muscles supple and balanced. After each day, gentle stretching and good hydration reduce stiffness and aid recovery — helping you get back out there the next morning.

How Harris & Ross Can Help

Whether you’re gearing up for a winter adventure or recovering from a past injury, our team can build a tailored conditioning and recovery plan to get you mountain-ready. From pre-season strength and balance programmes to targeted sports massage and recovery advice, we’ll help you stay strong, safe and confident on the snow.

By focusing on strength, stability, balance and technique, you candramatically reduce your risk of injury — and make this your best season yet.

Harris & Ross have clinics in Manchester City Centre, Wilmslow, Altrincham and Wigan. 

You can book in with any of our physios at any of our locations, online or by calling us on 0161 832 9000.

By Harris & Ross