Ski Season Ready: Injury Prevention and Knee Strength for the Slopes

How to prepare your body – and especially your knees – before you hit the snow, from the team at Malvern Physiotherapy Clinic.

With the Australian ski season getting underway, plenty of locals across Malvern, Malvern East, Armadale, Toorak and Glen Iris are dusting off their gear for trips to Mount Buller, Falls Creek, Hotham or further afield. Skiing and snowboarding are fantastic ways to stay active through winter – but they also place real demands on the body, particularly the knees. The good news is that preparing in the weeks before your trip can help you feel stronger, ski with more control and reduce your risk of injury.

This guide covers the most common ski injuries, why knees are so vulnerable, and the strength and conditioning that can help you get slope-ready. As always, the advice below is general – your physiotherapist will assess your individual needs and tailor any programme to you.

What are the most common ski injuries?

Knee injuries are the most common injuries in skiing, especially to the anterior cruciate ligament (ACL) and medial collateral ligament (MCL). Other frequent injuries include ‘skier’s thumb’, shoulder injuries, wrist fractures (more common in snowboarders) and head injuries.

Snow-sport injuries tend to follow some recognisable patterns:

•     ACL / MCL knee injuries: Tearing or spraining of the knee ligaments, often from twisting falls, catching an edge or landing awkwardly.
•     Skier’s thumb: A sprain of the thumb’s inner ligament, usually caused by falling onto a hand that is still holding a ski pole.
•     Shoulder injuries: Dislocations, rotator cuff or AC joint strains, typically from falling directly onto the shoulder or an outstretched arm.
•     Wrist fractures: Breaks around the wrist (more common in snowboarders), usually from falling onto an outstretched hand.
•     Lower limb & ankle injuries: Strains, sprains and bruising, often linked to fatigue, uneven terrain and loss of control.

Knees stand out because they bear the brunt of the twisting, turning and absorbing forces that skiing demands, which is why knee strength and control are such a worthwhile focus before a trip. The anterior cruciate ligament (ACL), a key stabilising ligament of the knee, is especially vulnerable to the twisting falls that are common in skiing.

Why are knees so vulnerable when skiing?

Skiing places significant rotational and braking forces through the knee because the foot is secured in a rigid boot attached to skis. These skis act as long levers, increasing the forces transmitted to the knee during turns, falls and sudden changes in direction. 

Twisting falls, catching an edge and fatigue late in the day can all load the knee ligaments – particularly the ACL – beyond what they can manage, especially if the surrounding muscles are not well conditioned.

A few features of skiing combine to put the knee at risk:

•     A fixed foot – your boot and binding hold the foot and lower leg, so twisting forces transmitted from the skis transfer straight to the knee.
•     Rotational loads – turning, carving and catching an edge can twist the knee while your body keeps moving.
•     Deceleration forces – controlling speed and stopping loads the muscles around the knee heavily.
•     Fatigue – many injuries happen later in the day or on the ‘last run’, when tired muscles offer less protection.

Strong, well-conditioned muscles around the hip, thigh and knee – together with good balance and control – help the knee absorb these forces. This is where preparation makes a genuine difference.

How far ahead should I prepare for a ski trip?

Ideally, start a ski-specific strength and conditioning programme at least six to eight weeks before your trip. This gives your muscles time to adapt and build the strength, endurance and control that skiing demands. Even a few weeks of focused preparation is better than none.

Skiing asks a lot of your legs for hours at a time, often at altitude and in the cold. Building up gradually over several weeks helps your body cope with sustained effort, so you are less likely to fatigue early – and fatigue is closely linked to injury on the slopes.

What exercises help strengthen knees for skiing?

Effective ski preparation focuses on building strength in the quadriceps, hamstrings and glutes, improving single-leg control and balance, and developing leg endurance. Helpful exercises include squats, lunges, step-downs, single-leg work, bridges and balance drills – progressed gradually and tailored to your ability.

The exercises below are commonly used to build ski-ready legs. Start at a level you can control with good technique, and progress gradually. If you have a current or past knee injury, have these checked first – a thorough assessment is important to determine what is appropriate for you.

Strength

•     Squats – build quadriceps, glute and overall leg strength; the demands echo the ‘sitting’ position you hold while skiing.
•     Lunges and split squats – develop single-leg strength and control through a range of motion.
•     Step-downs – challenge the muscles that control the knee as it bends under load, mimicking the braking demands of skiing.
•     Bridges and hamstring work – strengthen the back of the legs and hips, which help support and protect the knee.
•     Calf raises – build lower-leg endurance for stability and control.

Balance, control and endurance

•     Single-leg balance – train the control and proprioception that help you react to uneven terrain.
•     Wall sits – build the endurance to hold a ski position for longer before your legs tire.
•     Lateral and hopping drills – develop side-to-side control and the ability to absorb landing forces (introduced gradually and only when appropriate).

For a step-by-step approach to loading the knee safely, see our guide on how to strengthen knees safely. A physiotherapist can help you build a programme matched to your fitness, history and goals.

Does Clinical Pilates help with ski preparation?

Clinical Pilates can be a useful part of ski preparation. It focuses on core stability, leg strength, balance and movement control – all qualities that support better skiing and may help reduce injury risk. A physiotherapist-led programme can be tailored to your individual needs.

Skiing relies on a strong, stable trunk working together with the legs. Clinical Pilates emphasises controlled, precise movement and core stability, which can complement your strength work and help you move with more control on the slopes. It can be particularly helpful for those returning to skiing after a break or a previous injury.

How can I reduce my injury risk while I’m on the slopes?

On the mountain, you can reduce injury risk by warming up before you ski, choosing runs that match your ability, taking regular breaks, staying hydrated and fuelled, ensuring your equipment is correctly fitted, and stopping when you are tired – especially before that tempting ‘last run’.

Practical tips for the trip itself:

•     Warm up – a few minutes of movement before your first run helps prepare cold muscles.
•     Build up gradually – ease into the day and the trip rather than going hard from the first run.
•     Respect fatigue – many injuries happen when you’re tired; rest when you need to and be wary of the ‘one more run’ temptation.
•     Match the terrain to your ability – choose runs you can ski in control.
•     Check your equipment – correctly fitted boots and bindings, set up by a professional, are an important part of staying safe.
•     Fuel and hydrate – altitude, cold and effort all add up over a day.

When should I see a physiotherapist before or after skiing?

It’s worth seeing a physiotherapist before your trip if you have a history of knee or other injuries, ongoing pain or stiffness, or simply want a tailored strength programme. After skiing, see a physiotherapist if you have pain, swelling, instability or difficulty weight-bearing – particularly after a fall involving the knee.

Booking a pre-season assessment is a good idea if you:

•     Have had a previous knee, ankle, hip or back injury.
•     Experience pain, stiffness or a feeling of instability with squatting, lunging or stairs.
•     Are returning to skiing after a long break or surgery.
•     Want a personalised conditioning programme to get the most out of your trip.

If you injure yourself on the slopes, particularly your knee, an assessment when you return home can help confirm what’s going on and guide your recovery. Our sports physiotherapy team can assist with both preparation and rehabilitation. For general guidance on staying safe in sport, Sports Medicine Australia publishes practical injury-prevention resources.

What should I do if I injure my knee while skiing?

If you injure your knee on the slopes, stop skiing and seek on-mountain medical help if available. Protect and rest the knee, and avoid weight-bearing if it is painful or unstable. Once home, arrange an assessment with a physiotherapist or doctor – early diagnosis helps guide the right management, particularly for ligament injuries such as the ACL.

Signs that warrant prompt assessment include significant swelling, a feeling that the knee ‘gave way’, an inability to straighten or bear weight, or hearing or feeling a ‘pop’ at the time of injury. While not every knee injury is serious, early assessment helps ensure ligament injuries are not missed and that your rehabilitation starts on the right footing. The Better Health Channel also outlines first-aid principles for sprains and strains.

Frequently asked questions

Can you prevent ACL injuries when skiing?

No programme can remove the risk entirely, as falls and collisions can still happen. However, building strength, balance and control around the knee, skiing within your ability, managing fatigue and using well-fitted equipment may all help reduce your risk.

How fit do I need to be to ski?

Skiing is demanding on the legs and cardiovascular system, but you don’t need to be an elite athlete. Building leg strength, endurance and balance in the weeks beforehand can help you ski with more control and enjoy your time on the snow with less fatigue.

Is it too late to prepare if my trip is only two weeks away?

It’s never too late to do something useful. Even a couple of weeks of focused leg strength, balance and conditioning is better than arriving unprepared. A physiotherapist can suggest a sensible short-term plan.

Should I keep skiing if my knee feels sore?

Ongoing or sharp knee pain, swelling or a feeling of instability are good reasons to stop and rest, and to have the knee assessed. Pushing through can risk turning a minor issue into a more significant one.

Get slope-ready with Malvern Physiotherapy Clinic

Whether you’re heading to the Victorian alps or overseas this season, a little preparation goes a long way. Treatment recommendations will depend on your individual presentation, following a thorough assessment. Our physiotherapists at Malvern Physiotherapy Clinic in Malvern East can assess your strength, balance and movement, and build a ski-specific programme tailored to you – supporting skiers and snowboarders from across Malvern, Armadale, Toorak, Glen Iris and the wider Stonnington area.

To book a pre-season assessment or Clinical Pilates session, contact Malvern Physiotherapy Clinic or book online. A strong, well-prepared body helps you make the most of every run. You can also find a registered physiotherapist through the Australian Physiotherapy Association.

About the Author

Mark Fotheringham – Principal Physiotherapist & Owner, Malvern Physiotherapy Clinic

Mark Fotheringham is the Principal Physiotherapist and Owner of Malvern Physiotherapy Clinic, which he established in 2012. He holds a Bachelor of Physiotherapy and has more than 20 years of clinical experience delivering evidence-based care in musculoskeletal and sports physiotherapy, with further training in conditions affecting the knee, hip, ankle, lumbar spine, neck and shoulder, as well as Clinical Pilates and dry needling.

Mark has extensive experience supporting active people and athletes. He served as Head Physiotherapist at Old Scotch Football Club for 10 years, and has worked with VFL representative teams, Victorian premier league soccer clubs and triathlon clubs, as well as performing injury screening for elite school swimming squads. This breadth of experience makes him well placed to help skiers and snowboarders prepare their bodies – and their knees – for the season ahead. Learn more about Mark and the team via our practitioner profiles.

 

Published June 22, 2026