Warm Ups for Skiers

Recreational skiers are typically confronted with the realization that they have not been too physically active and they are about to embark on a weekend trip full of action. Injuries are possible just due to the exposure, but perhaps a greater risk is due to not being in prime condition combined with inappropriate or ineffective warming up prior to heading out on the snow. A warm up needs to prepare the body for the inevitable upcoming demands. A proper warm up should increase the heart rate, increase respiration and elevate body temperature. The fault of many skiers is that they simple do a few toe touches, the ever-popular foot-on-a-banister stretch, and overhead reaches before going out. A true warm up should be more involved and include the entire body.

Blood brings nutrients to the muscles, joints, and tissues. It serves as a natural lubricant and as a result it is important to get the blood moving throughout the whole body. Before long trips, we usually ensure that the fluids of our car are topped off and we usually let our car warm up. We need to do the same for our body as well. Warm the body up by increasing the amount of activities before getting on the lift for your first ski run. The warm up routine should last 8-10 minutes and at the end of the routine you should have broken a slight sweat and you should be breathing a little bit heavier. Begin with some fast walking or easy jogging. Jogging can be done in place. Incorporate some squats and marching in place as well. Do side shuffles and butt kicks. To perform a butt kick, keep the upper body straight, bend the lower leg at the knee and reach towards your behind. These exercises can be done moving or performed in place. Do a few of these slowly and under control and then gradually increase the speed.

A warm up needs to involve the whole body. Other great movements include jumping jacks and arm circles. Mimic a skiing movement ensuring full range of motion of the upper and lower body. Perform lunges or giant forward straddles as well as doing these at and angle and to the side. The legs have potential to move in many directions while you ski, so prepare these muscles for activity. Do not forget to include neck, wrist and ankle rotations as part of your warm up.

Warm muscles are better to stretch than cold muscles. Think of a dry sponge and how difficult it is to handle. Compare that sponge to one that has been moistened and you will notice that it is much more pliable. A dry sponge equates to a cold muscle. After warming up with some of the aforementioned techniques, begin your stretching routine. Hold each position for 15-20 seconds and do each stretch 2-3 times. The goal is to stretch every major muscle group and use varying angles and body positions. Try to mimic movement patterns; do not just stretch in one direction. Toe touches do stretch the back of the legs, but how well does this simulate the activities of skiing?

Physical activity requires an increase of oxygen consumption because working muscles require more oxygen to function. Your body needs to make the transition from rest (lower heart rate, less oxygen consumption) to activity where it will feel this increased demand. Many people waste their first few runs because their body is still trying to catch up to the increased demands. A person who has warmed up will find that their body is primed for activity. The body does not need to expend any energy elevating the heart rate and increasing breathing rate because the warm up took care of these functions. As a result, the body can expend energy and attention to the task at hand; a good and enjoyable ski run.

A good warm will help ensure better ski runs. Do not forget to exercise on the days you are not skiing in order to better prepare your body for a long day on the snow. Note that most injuries happen later in the day (i.e. after lunch) when people are already tired and begin to lose focus. Get yourself conditioned so that you are less likely to suffer injuries. Make warming up and stretching part of your skiing ritual and reap the most enjoyable benefits.

Warm up cheat sheet:

* Easy walk - 5 minutes
* Jog in place - 2 minutes
* Squats - 10, rest then repeat
* Arm Circles - 45 seconds each way
* Jumping Jacks - 15, rest then repeat
* March in Place - 30 seconds slow, 30 seconds fast
* Butt Kicks - 30 seconds slow, 30 seconds fast
* Ski in Place - 30 seconds
* Ankle, Knee, Neck twist - 20 seconds each, repeat each side
* Ski in Place Again - 30 seconds
* Stretch Whole body - 5-8 minutes


Warm ups and at the very least some minimal strength training are certain to make the skiing experience both more enjoyable and that much safer. Proper nutrition is indeed part of the skiing regime. A skier's diet should be full of whole foods rich in natural vitamins . Vitamins and minerals from natural whole foods are an intergral part of a skiers' fitness regime. Make sure to consume plenty of fruits and vegetables that are rich in natural plant nutrients called phytonutrients . Whole grains, nuts, and lean protein round a diet worthy of a skier trying to stay in shape. Sugary foods, carbonated beverages and unhealthy fats should be kept at a minimum and ideally excluded. Just a few minutes applied to a warm up regime and attention to a healthy diet goes a long way in making the skiing experience more enjoyable and much safer.

Contributed by: Dr. Linda Kennedy MS SLP ND

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