Winter brings a whole new set of sports and adventures, from skiing down alpine slopes to skating across frozen rinks. Alongside the excitement, however, comes a higher risk of injuries, something I see every year in clinic. With a bit of smart preparation and awareness, you can cut down those risks and focus on enjoying your time in the snow and ice.
Skiing & Snowboarding – Keeping Knees Safe
Few activities challenge your joints like skiing and snowboarding. The quick turns, jumps, and high speeds put a
lot of stress on the knees, especially the ACL. Most people get into trouble after awkward landings or twisting falls.
What helps most:
● Leg and core strength – squats, lunges, planks, and similar moves provide the stability you need (1).
● Warm-up first – light cardio and mobility drills reduce stiffness.
● Learn proper technique – safe landings and correct body positioning matter just as much as fitness (2).
● Stay within your limits – don’t attempt runs or tricks you’re not ready for (3).
Ice Sports – Balance, Falls, and Protection
Ice skating and hockey come with slippery surfaces and fast movement — falls are common, and on hard ice they hurt. Wrists and heads often take the brunt if you fall unprotected.
Safer skating tips:
● Protective kit – helmets and wrist guards should be non-negotiable.
● Balance training – single-leg drills, yoga, or wobble-board practice make a huge difference (4).
● Learn how to fall – bend knees and go to the side, not forwards with outstretched hands.
● Agility practice – if you play hockey, add plyometrics and quick-foot drills to handle sudden changes of pace (5).
Cross-Country Skiing – Endurance Without Breakdown
This sport is fantastic for whole-body fitness, but the long distances and repetitive motions can lead to shoulder, knee, or back niggles.
Prevention checklist:
● Cardio training – running, swimming, or cycling builds the stamina you’ll rely on.
● Upper-body strength – push-ups, resistance bands, and pulling drills prepare you for the poling action.
● Avoid doing too much too soon – build up gradually to dodge tendonitis and overuse pain (6).
Snowshoeing – Simple, But Demanding
Snowshoeing looks leisurely, but the uneven terrain and constant resistance from snow test your ankles, knees, and back.
Keep it safe by:
● Wearing supportive boots – waterproof with firm ankle support is best.
● Slowing down on descents – bent knees absorb pressure and help stability.
● Regular stretching – target hamstrings, hips, and back to avoid post-trek stiffness (7).
Final Word
Winter sports are brilliant for fitness and fun, but the cold weather and conditions add risk. The best prevention is preparation: strengthen your body, build balance and flexibility, and respect the demands of the sport you’re taking on. If an injury does happen, getting it checked early is always wiser than pushing through pain. With the right approach, you can make the most of the season, safely, confidently, and injury-free.
Our Barnet, Cockfosters & Enfield Physio’s have tons of experience and are specialists in preparing clients for winter sports. Have confidence that our specialist Physiotherapists will closely assess, diagnose & treat you in the correct & evidence-based way for all injuries. You can book an appointment here.
Blog By: Emre Oz (Musculoskeletal Physiotherapist at Crouch Physio).
References
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- Westin,Maria,etal.”Preventionofanteriorcruciateligamentinjuriesincompetitiveadolescent alpine skiers.” Frontiers in Sports and Active Living 2 (2020): 11.
- Carus, Luis, and Isabel Castillo. “Injury prevention: individual factors affecting adult recreational snowboarders’ actual and estimated speeds on regular slopes.” PLoS one 16.2 (2021): e0246931.
- LaPrade, Robert F., et al. “Epidemiology, identification, treatment and return to play of musculoskeletal-based ice hockey injuries.” British journal of sports medicine 48.1 (2014): 4-10.
- Subramanian,Saru,etal.”EffectivenessofPlyometricTrainingversusSpeedAgilityQuickness Training on Agility and Performance among Elite Hockey Players-A Comparative Study.” (2024).
- Korolev,Andrey,etal.”Cross-CountrySkiing.”EpidemiologyofInjuriesinSports.Berlin, Heidelberg: Springer Berlin Heidelberg, 2022. 131-136.
- Bubnis,MatthewA.,andChadHulsopple.”Humanperformanceandinjurypreventionincold weather environments.” Current sports medicine reports 21.4 (2022): 112-116.
