Winter Sports Prep: Stay Injury-Free on the Slopes and Ice

Winter in Wisconsin brings more than chilly mornings and snow-covered streets—it’s also the season for skiing, snowboarding, ice skating, and hockey. While these activities keep you active and energized through the colder months, they also carry a high risk of injury if you’re not properly prepared. At Keystone Physical Therapy, we want you to enjoy the season to the fullest, which is why we’ve put together expert winter sports prep strategies to keep you moving safely.

Why Winter Sports Prep Matters

Skiing, skating, and other cold-weather activities require strength, balance, and flexibility. Without proper winter sports prep, athletes are more likely to suffer sprains, strains, or even more serious injuries. Most common issues include:

• Knee injuries (ACL strains, meniscus tears)

• Ankle sprains from slips or uneven landings

• Hip and lower back strain

• Shoulder injuries from falls on the ice

  
  

The good news? With targeted preparation, many of these injuries are preventable.

Bundled up and ready for adventure 🎿❄️ Winter sports prep starts before you hit the slopes—strengthen, stretch, and stay safe this season.

Essential Winter Sports Prep Tips

1. Build Strength Before You Hit the Slopes

Strong legs and core muscles protect your joints. Exercises like squats, lunges, planks, and bridges can give you the stability needed for skiing and skating.

2. Warm Up Before You Play

Cold muscles are more prone to injury. Spend 5–10 minutes doing dynamic movements like leg swings, high knees, or light jogging before heading out.

3. Focus on Balance and Flexibility

Winter sports demand quick reactions and sharp balance. Practice single-leg stands, yoga, or stability ball exercises to enhance coordination. Stretching your hips, hamstrings, and calves also reduces tightness.

4. Dress and Gear Up Properly

Supportive footwear, well-fitted helmets, and protective padding are essential. Don’t overlook the importance of staying warm—layering reduces muscle stiffness.

5. Listen to Your Body

Fatigue increases the risk of falls. Take breaks when needed and stop if you feel pain. Recovery days are as important as training days.

How Physical Therapy Supports Winter Sports Prep

A tailored PT plan can make all the difference in enjoying your favorite activities. At Keystone PT, we can:

• Assess your movement and identify weak spots.

• Design sport-specific strength and flexibility routines.

• Provide manual therapy to ease soreness.

• Help you recover faster if injuries occur.

  
  

With expert support, your winter sports prep becomes safer and more effective.

Takeaway

Winter sports should be fun, not painful. With the right preparation and professional guidance, you can protect your body, stay active, and fully enjoy the season.

Ready to hit the slopes or ice? Contact Keystone Physical Therapy today and let us design a personalized winter sports prep plan to keep you strong all winter long.