No1 - Start Now

Whenever you might be skiing this season if you haven’t already started your fitness regime then start it now!  Obviously the more you do the fitter you will be, but even if you only have a few weeks left, doing something is better than doing nothing.  Skiing is like no other sport so even if you keep relatively fit all year round it is best to do some ski-specific training.

No2 - Improve your balance

Improving your balance (proprioception is the technical term) is the most important thing you can do to help reduce your chances of injury on the slopes.  Try standing on one leg whenever you can, for example when you are cleaning your teeth or waiting for the kettle to boil.  Then try doing this with your eyes closed. You will wake up all the receptors in your joints that help your brain know what your body is doing. This should help your body respond efficiently on the slopes and make your skiing more enjoyable.  Having good proprioception is especially important if you are skiing in a white-out or low light conditions. You cannot rely so much on your vision in these situations so having a strong brain-body connection is vital.

No3 -  Strengthen your legs

The main power muscles required for skiing are the thighs (quads) and hips (glutes).  Focus on strengthening these muscle groups.  This will result in less leg burn when you hit the slopes, therefore more pleasure and less pain!  If you are not a gym goer there are plenty of things you can do at home to strengthen your quads and glutes. Try squats, step-ups, lowering off a step, lunges or running up the stairs two at a time.  Watch your leg alignment with all of these exercises, aim to keep your knee-cap lined up with your mid-foot.

No4 - Do some yoga or stretching

Whilst skiing does not require a huge amount of flexibility it does require some, and it places very different demands on your body to the average week at home. This is especially so if you are obliged to spend a lot of time sitting during the working week. Try to get a little bit more supple before your ski trip either by doing some yoga or simple stretching. Focus on any areas you know tend to get tight, especially your lower back and hips if you have a sedentary lifestyle.  If you tend to get low back pain from time to time it is really important to get your back moving more before you head out skiing.  Spending 5 or 6 hours on the slopes each day is very different to sitting at a desk all week.

No5 - Do some Pilates

Pilates is the perfect exercise method for strengthening your core and pelvic muscles which are essential in skiing.  It will also help to improve your posture and overall body alignment and biomechanics which will help you ski more efficiently.  People often initially turn to Pilates after an episode of back pain but it really is the prefect preparation for skiing for everyone.  Find a qualified instructor and let them know you are going skiing and they can give you some ski specific Pilates exercises to work on.

No6 - Find a ski specific fitness class

There are many ski-specific fitness classes running at the moment as the ski season is looming. If you can find one near you this is ideal preparation as they will combine all of the above elements into the class. If not then why not get a few friends together and design your own, incorporating balance, strengthening, stretching and core work, as well as some general cardiovascular fitness.  Remember the fitter you are beforehand the more fun you will have on the slopes and the less likely you are to get injured.

No7 - niggling pains or injuries? - find a physio

If you have any niggling pains or injury concerns it would be wise to get professional advice before your ski trip. Your physio can advise you of any self-help strategies to help you get through the trip as safely and pain-free as possible.  They can also advise you more closely about the best exercises for you to do prior to your ski holiday.  Sometimes it is really valuable to see a physio during your holiday too to help keep things in check, manage any niggles and ensure you get maximum fun out of your holiday.

We hope you have enjoyed reading our seven ski fitness tips. Now it is time to put them into practise and have a great time skiing!

Ginny Christy is a Chartered Physiotherapist and certified Pilates instructor.  She lives in the Alps and runs Alpine Therapies, a physiotherapy, Pilates and massage clinic operating throughout Courchevel and Méribel. www.alpinetherapies.com