How to Avoid Injuries on the Slopes: Tips for Older Skiers
Any skier will tell you there’s nothing like a cool, clear winter day on the slopes: working your way down soft, white snow, navigating mogul after mogul as the sun beams through the trees. However, as we get older, our joints deteriorate, and our ability to recover from one of these spectacular runs may start to feel more limited.
Fortunately, if you’re an older skier, there are several tried-and-true strategies you can use to minimize injury and stay in shape on the slopes.
“Dialing it Back”
“Dialing it back” doesn’t mean avoiding challenges altogether; it’s about tackling them when the timing is right. For me, “dialing it back” often involves following my instincts rather than giving in to peer pressure.
The days when a simple “you can do it” could influence me are long gone. Being selective is not only a way to stay safe but also a way to ensure skiing remains enjoyable and sustainable.
I’m glad to have moved beyond the “proving” phase of skiing and now focus solely on enjoying the fun. I’d rather ski a spacious bowl with fresh powder—an achievable thrill for most experienced skiers—than push myself to do extreme activities like cliff jumps or narrow chutes just for the sake of it. I’ll give it a shot if it seems enjoyable and offers new areas to explore, but I won’t take on a difficult route out of boredom on a day with poor conditions.
Fitness and Conditioning
In skiing, muscle use is unique. When mogul and powder skiing, knee movement is crucial. However, on groomed runs, the quads are the primary muscle group engaged, as the knees remain bent and perform small mid-range movements while weight shifts from side to side. Downhill racers often maintain a deep squat, using small knee adjustments to absorb shocks. You’ll need sufficient muscle strength and endurance to hold this posture—specifically, a strong core, hips, and quadriceps.
Some effective exercises for these key muscle groups include:
- Hip abductions while lying on your side: Lie on your side with one foot atop the other, then raise your top leg to hip height.
- Bridging from a supine position: Lie on your back, knees bent, feet hip-width apart, and arms at your sides. Gently lift your hips off the ground.
- Horizontal Plank: Begin face-down, elbows aligned with your shoulders, and carefully lift your body, supporting yourself on your toes and elbows.
- Side planks: Support your body weight on one elbow and your feet, keeping your side parallel to the floor.
- Step-ups from the side: Stand next to a step or a stable platform. Step up with one foot, then return to a standing position on the ground.
- Lunges: Start with feet hip-width apart. Take a large step forward, lowering your body until the front knee forms a right angle. Keep your upper body straight, then push off the front foot to return to standing.
Check also my post about Top 5 Exercises to Strengthen Your Legs for Skiing
Strength training 2-3 times per week for at least 30 minutes is essential. My ski season preparation includes three weekly strength workouts and three aerobic sessions (jogging, hiking, and speed work).
Cognitive Mistakes
As a ski instructor, I’ve seen that most injuries come from lapses in mental focus. Injuries are more likely when skiers, regardless of skill or fitness, aren’t fully present.
Often, a quick decision—like where to land, when to jump, or how fast to descend—leads to skiing beyond what conditions or skill allow. These split-second slips, a brief loss of focus, often result in falls and injuries. I believe warm-ups and preseason conditioning aren’t just for physical prep; they’re crucial for mental readiness too.
Training your body for the slopes also sharpens your mind. It makes you less prone to mistakes and better prepared for unexpected challenges.
Ski Gear in Avoiding Injuries
The key to good skiing often begins at the ski shop.
- Boots: Ill-fitting boots lead to poor foot mechanics and discomfort. A common mistake is wearing boots that are too tight and narrow. In the past, rigid boots were needed to control long skis. Today’s skis, however, turn more easily with slight ankle and knee movements. Look for boots with softer flex in the front and back but firm stability on the sides—ideal for smooth, controlled turns.
- Bindings: Avoid over-tightening your bindings. Many skiers mistakenly think tighter bindings lower the risk of early release and injury, but the opposite is true. Ski shops adjust bindings based on your height, weight, and skill level. Start with the recommended setting, then gradually decrease it until you find the lowest secure setting for your style.
- Ski Width: Choose skis that suit your usual terrain. On well-maintained slopes, skis between 80–90 mm underfoot are easier to maneuver and require less effort than wider skis, which can be harder to control.
- Ski Maintenance: Proper maintenance is key to smooth turns, control, and glide. I tune my skis monthly—more often than once a year, which many skiers assume is enough.
- Avoid Pole Straps: Many skiers still use pole straps and grip them tightly, making it hard to release them during a fall. This often leads to tears in the thumb ligament. Skip the straps; if you fall, your hand will clench naturally, protecting your thumb.
- Wear a Helmet: Helmets help reduce the risk of certain head injuries, especially lacerations and fractures. However, studies show helmets provide limited protection against closed head injuries since they don’t stop the brain from moving within the skull on impact. So, managing speed and staying alert on crowded slopes or off-piste is still essential.
We all enjoy skiing for the stunning mountain scenery and amazing experiences. It is also a strenuous, full-body workout. Working with a personal trainer to develop a customised training plan might help you avoid injuries and maintain good form. With a little extra preparation, you’ll be able to ski your favorite slopes safely for years to come.
