Staying Healthy on the Slopes
- Ryan Matisko
- Jan 20
- 2 min read
A PT’s Guide for Runners Who Ski & Ride
Recently your favorite PT clinic took a trip to Park City, Utah to enjoy some skiing and snowboarding. Being it was a room full of mostly beginners, we felt like this would be a great time to review how to best keep you safe on the slopes.
I know winter sports are for fun. I’m not expecting you to show up early to do a 20-minute mobility routine or do Jimmy’s world famous foam roller shake and bake. That said, there are a few simple, realistic things you can do to dramatically lower your risk of injury and keep your ski days fun instead of painful.
Protect your Dome. Wear the Helmet. Every Time.
Head injuries are life-changing, and they don’t just happen to people sending it in the terrain park. The majority actually occur on regular runs at moderate speeds. All it takes is one unexpected edge catch or collision.
Helmets reduce the risk of head injury by over 60%. As a healthcare professional, this one isn’t negotiable. You only get one brain—protect it.
Warm Up (But Keep It Simple)
A huge percentage of injuries happen on the first run of the day. Why? Cold, stiff muscles. Poor reaction time. Low blood flow. Same reason people pull a hamstring on their first sprint of a rec league softball game.
Before you gear up, take three minutes:
2x10 bodyweight squats each side
2x10 forward lunges each side
2x10 side lunges each side
2x10 rotational lunges each side
That’s it. This gets blood moving, wakes up your balance system, and makes your first run far safer.
Respect Fatigue
While many injuries happen early, the highest injury rates occur late in the day. Fatigued muscles don’t stabilize joints well, and tired legs don’t react quickly.
If you only ski a few days a year, your body probably isn’t conditioned for 25–30 hard runs. When you’re tired:
Call it a day, or
Stick to easier terrain late in the afternoon
Ending the day uninjured is a win.
Learn to Fall Better
Falls happen. How you fall matters.
Falling backward: Tuck your chin. Protect your head and neck. Don’t reach back with your hands—this is how wrists and shoulders get injured.
Falling forward: Bring your forearms in and absorb the impact through your arms, not your face.
Sideways falls: Don’t reach out. Let your side/body absorb the impact instead of landing directly on your shoulder.
Once you fall, don’t rush to stand up while sliding. Let yourself come to a stop before untangling skis or a board—this is a big one for knee injuries.
Bonus Tip: Fuel, Hydrate, and Layer Smart
Cold weather masks dehydration, and skiing burns more energy than most people realize.
Eat something every few hours
Drink water even if you don’t feel thirsty
Stay warm—cold, tense muscles are more injury-prone
You don’t need to train like a pro skier to stay healthy on the mountain. A helmet, a short warm-up, smart fatigue management, and safer falling habits go a long way. Ski smart, ride within your limits, and save the PT visits for the running season.
