Have A Healthy Ski Weekend!


We’ve still got plenty of time left for great skiing, and we’ve put together some skiing basics to protect your body and spine. Whether you’re new to the sport or an avid skier, these tips will help you have a healthy ski weekend.

Warm Up!

Skiing is a sport loved by many, and it’s important to remember that despite all the fun you’re having, you are also putting a lot of stress on your body. To prevent injury, warm up just as you would with any other form of exercise. You don’t want to just gear up and go when you are about to move your body in ways it isn’t quite used to.

  • Warm up your muscles and body for 15 minutes

  • Before putting on your boots, stretch your calves by hanging your heel off the back of a step. Do this two times on each side, holding for 45 seconds

  • After you put your boots on, hold off on putting on your skis and stretch your hamstrings. Put your leg up on a wooden fence or picnic table (they are all over the ski areas), then bend forward at your hips over your outstretched leg. Do this on each side 2-3 times and hold for 45 -60 seconds

  • Stretch your arms out and move them in big circles for 60 seconds to get your circulation going, then do a few spinal twists.

  • Do a few quick squats.

  • Once you put your skis on, stroll around for a few minutes to get your blood pumping .

  • Don’t go straight for the double black diamond. Use your first few runs to warm up and ease into the day.

Ski Mode

When you’re having so much fun skiing, it can be easy to just keep going. That might not be the best thing for your body, so keep these tips in mind when you’re hitting the slopes.

  • Stay hydrated. Make sure you drink lots of water before you go out, and drink it consistently throughout the day. Aim for about half your body weight in ounces.

  • Give yourself a break. It might be fun and it might seem easy to ski all day long, but it isn’t the best for your body. Rest every half hour, even if it is only for a few minutes. Take a real break every 2-3 hours and go inside and rest for about 10 minutes.

  • If you fall, which you probably will at some point, really take a moment to see how you feel. Is it okay to take a breather and keep going, or should you call it a day? Being honest with yourself is the best way to prevent further injury.

Chiropractic Care

When you maintain a regular chiropractic schedule, you can improve the health, stability, and flexibility of your spine. All of these elements will help you become a better skier, and you will be able to ski for longer periods of time. When the inevitable injury does happen, chiropractic care will help you heal faster and get you back to skiing sooner rather than later. If you are heading out for a big ski weekend, contact us to schedule your next appointment.