Are you counting down the days until you hit the slopes? Whether you’re heading to Falls Creek, Mt Buller, or Perisher, skiing and snowboarding demand more from your body than you might think.

Our Gymea and Cronulla physios have treated hundreds of ski and snowboard injuries. Whether you need pre-season preparation or fast recovery from injury, we know exactly how to get you back on the slopes.

Why Ski-Specific Physiotherapy Matters

Think you can just rock up to the mountain without preparation? Your knees will disagree by lunchtime. Skiing and snowboarding place enormous demands on joints, muscles, and ligaments that spend most of the year doing completely different things.

The forces involved are massive. Your legs absorb impact equivalent to several times your body weight with every turn and jump.

Most people get injured early in the day when they’re cold and stiff. Others crash late when fatigue sets in. Both scenarios are entirely preventable with proper preparation.

Common Skiing and Snowboarding Injuries We Treat

Ski injuries and snowboarding injuries fall into two distinct categories. Let’s break down what we see most often at our Gymea and Cronulla clinics.

Traumatic Impact Injuries

These happen when you crash. One moment you’re carving beautifully, the next you’re face-planting into the snow.

Knee injuries top the list for skiers. ACL tears, MCL sprains, and meniscus damage occur when your ski catches an edge. Those long levers create massive torsional forces through your knee.

Skier’s thumb happens when you fall with your pole still in hand. The strap hyperextends your thumb, potentially tearing the ulnar collateral ligament.

Shoulder dislocations are frighteningly common. You instinctively reach out to break your fall, and your shoulder pays the price.

For snowboarders, different patterns emerge. Wrist fractures dominate because both hands are free to catch falls. Your natural instinct creates the perfect storm for injury.

Concussion and whiplash affect boarders more frequently too. Forward falls slam your head and neck with significant force.

Tailbone injuries from landing on your backside leave you wincing for weeks. Every bump on the drive home reminds you of that failed jump.

Overuse and Technique-Related Pain

These injuries creep up gradually. No crash, no obvious moment, just increasing pain that ruins your day.

Knee pain from poor technique affects both skiers and boarders. If you’re not using your hips properly, your kneecaps malt rack with every turn.

Back pain develops from sustained forward flexion and rotation. Eight hours of this position absolutely hammers your spine.

Hip and pelvis pain signal biomechanical issues. Your body’s compensating for weaknesses or movement restrictions elsewhere.

Neck pain comes from constantly looking uphill or holding awkward positions. Snowboarders particularly struggle with this.

Your Pre-Season Ski Body Assessment

Our specialized Ski-Body Assessments identify weaknesses and injury risks before you hit the slopes—available at both Gymea and Cronulla clinics.

What We Assess

Lower body strength determines how well you’ll handle the slopes. We test quad strength, glute activation, and calf endurance.

Core stability keeps you balanced and protected. Weak cores force your limbs to compensate, creating injury risks.

Hip mobility and control prove crucial for proper technique. Stiff hips force compensation patterns through knees and ankles.

Ankle mobility affects your entire kinetic chain. Limited dorsiflexion alters your skiing or boarding posture significantly.

Balance and proprioception separate confident riders from anxious ones. Single-leg stability predicts mountain performance beautifully.

Previous injury assessment reveals lingering weaknesses. That ankle sprain from last winter might still need attention.

Who Benefits from Assessment?

Our Ski-Body Assessment helps various groups:

• Skiers and boarders returning from previous injuries
• Those wanting to minimise injury risk
• Anyone struggling with fitness or persistent aches
• Athletes seeking snow-specific conditioning
• Riders wanting to improve their performance

Conditioning Program Before You Go

You wouldn’t run a marathon without training. Why ski eight hours straight without preparation?

Strength Training Essentials

Leg strength forms your foundation. Squats, lunges, and step-ups build the endurance you’ll desperately need.

Eccentric exercises prepare muscles for the constant braking forces involved. Your quads work overtime controlling your descent.

Core exercises including planks, dead bugs, and rotational work stabilise your entire system.

Hip strengthening with clamshells, side planks, and single-leg exercises protects your knees beautifully.

Cardiovascular Fitness

Endurance matters enormously at altitude. Thin air amplifies fatigue dramatically.

Build your cardio base with running, cycling, or swimming. Aim for 30-45 minutes of sustained effort three times weekly.

Interval training mimics the stop-start nature of skiing. High-intensity bursts followed by recovery prepare you perfectly.

Flexibility and Mobility

Hip mobility exercises open up your range of motion. Better mobility equals better technique.

Ankle mobility work prevents compensation patterns. Five minutes daily makes massive differences.

Thoracic spine mobility improves rotation and reduces lower back strain. Snowboarders particularly need this.

What to Do When Injury Strikes

You’ve crashed. Your knee’s screaming. Your mates are waiting. What now?

Immediate First Aid

Stop immediately and assess the damage. Don’t try to push through significant pain.

RICE protocol still applies. Rest, Ice, Compression, Elevation manage acute inflammation.

Get it checked by ski patrol or medical services. Some injuries seem minor but aren’t.

Getting Help While Travelling

Injured on the slopes? Our Gymea and Cronulla physios offer remote phone consultations for Shire locals traveling interstate or overseas, expert advice when you need it most.

We’ll assess your situation remotely. Furthermore, we can determine whether you need imaging, emergency care, or simple self-management strategies.

Many injuries don’t require immediate medical intervention. Professional guidance helps you make informed decisions about continuing your trip.

Treatment When You Return

Monday mornings after weekend ski trips keep us busy. Whether you hit Mt Buller, Mt Hotham, or Falls Creek, we’ve got you covered.

Thorough assessment determines injury extent and required treatment. We’ll examine movement patterns, strength, and specific injury sites.

Hands-on treatment immediately addresses muscle spasm and joint restrictions. Manual therapy reduces pain and improves mobility fast.

Rehabilitation programs start as soon as safely possible. Early, appropriate loading speeds recovery significantly.

Technique analysis identifies movement errors that caused overuse injuries. We’ll video your movements and correct problematic patterns.

Preventing Common Skiing and Snowboarding Injuries

Prevention beats cure every single time. Here’s how to stay safe on the mountain.

Respect the Alpine Responsibility Code

Australian ski resorts get incredibly crowded. Many injuries result from collisions with unaware skiers or boarders.

Know the rules. Understand your responsibilities. Watch for others around you constantly.

Get Professional Lessons

Even experienced riders benefit from coaching. Instructors teach proper technique and equipment use.

Bad habits ingrained over years cause persistent pain. Professional instruction corrects these before they injure you.

Ski to Your Ability Level

That black diamond looks tempting. Your skill level might not agree.

Challenging yourself appropriately builds confidence and skills. Exceeding your ability dramatically increases injury risk.

Off-piste skiing demands advanced skills and mountain awareness. Don’t venture beyond marked runs without proper knowledge and equipment.

Warm Up Properly

Five minutes of stretching before you start prevents countless injuries. Focus on both upper and lower body.

Dynamic stretching prepares muscles for activity better than static holds. Leg swings, arm circles, and torso rotations work brilliantly.

Know When to Stop

Fatigue causes crashes. Your technique deteriorates, reactions slow, and injuries happen.

Take regular breaks. Hydrate constantly at altitude. Know when to call it a day.

Skiing vs Snowboarding: Injury Patterns

Different sports, different injury risks. Understanding these helps you prepare appropriately.

Skiing Injury Patterns

Knee injuries dominate skiing statistics. Those separate feet and long levers create massive forces during falls.

Thumb injuries from pole straps remain frustratingly common. Modern safety straps reduce but don’t eliminate this risk.

Snowboarding Injury Patterns

Wrist fractures lead to snowboarding injuries. Those free hands instinctively break falls.

Head injuries occur more frequently. Forward falls slam snowboarders’ heads harder than skiers’ typically.

Upper body injuries generally affect boarders more. The sideways stance and binding configuration create different fall patterns.

Choosing Your Sport

Consider your body’s history when deciding. Previous knee injuries might favor snowboarding’s connected stance.

Heavy wrist use for work might make skiing preferable. Your professional requirements matter.

Either sport can cause overuse injuries from poor technique. Proper instruction and conditioning prevent both.

Essential Safety Equipment

Helmets aren’t optional anymore. Head injuries and concussions can be life-changing.

Australian ski fields’ icy conditions amplify impact forces. Protect your brain properly.

Wrist guards for snowboarders prevent many fractures. They’re not foolproof but significantly reduce risk.

Knee braces might suit those with previous injuries. Discuss this with us during your Ski-Body Assessment.

Your Snow Sports Treatment Journey

Ready to prepare for the slopes or recover from injury? Here’s what to expect at our Gymea and Cronulla clinics.

Initial assessment takes 45-60 minutes. We’ll examine your entire system, not just the painful bit.

Pre-season conditioning typically runs 4-6 weeks. This gives your body time to adapt and strengthen.

Injury treatment varies by severity. Minor sprains might need 2-3 weeks, major injuries considerably longer.

Technique retraining for overuse injuries requires video analysis and specific corrections. We’ll work with you to identify and fix movement errors.

Get Ready for Your Best Season Yet

Whether you’re planning your first trip or your fiftieth, preparation matters. Your body needs specific conditioning for the unique demands of skiing and snowboarding.

Don’t wait until you’re injured on the mountain. Book your Ski-Body Assessment now and hit the slopes with confidence.

Your best snow season starts with proper preparation. Contact us today to get started.

Our Gymea and Cronulla clinics specialize in ski and snowboard physiotherapy for Sutherland Shire snow sports enthusiasts, offering pre-season conditioning, injury prevention programs, and expert treatment for all mountain injuries.