Preparing Your Body for Ski Season: Strength, Control and Confidence on the Slopes
As winter approaches, many Hong Kong skiers are getting ready to head back to the mountains. Whether you’re a beginner or returning for another season, preparing your body beforehand can help you feel more stable, confident and in control when skiing.
In this guide, our Head Physiotherapist Neil Fitzhenry shares key considerations for ski readiness: from strengthening major muscle groups to improving balance and understanding movement patterns. These insights can help support safer, more enjoyable time on the slopes.
Disclaimer: This article is for general information only. Please choose exercise variations that feel appropriate for your ability and consult a qualified healthcare professional for personalised advice.
Strengthen Key Muscles for Ski Stability
Skiing requires your lower body to manage force, absorb impact and stay controlled during turns. Two muscle groups play a major role: Quadriceps + Glutes
These muscles help with:
Maintaining stability through turns
Controlling edge pressure
Absorbing bumps and uneven terrain
Supporting knee alignment
Strengthening the quads and glutes improves your ability to handle changes in speed and direction, and it supports smoother movement on the slopes.
Neil demonstrates several options—from beginner to advanced—in this Instagram post here.
Understanding Dynamic Valgus
You may have heard the term “dynamic valgus” which refers to the knee collapsing inward during movement. This can happen when the hips or glutes don’t control the leg properly or when balance and coordination are challenged. This can affect control during turns and increase strain on surrounding structures. For those who want to learn more, here is a clear overview from Miami Physio.
On the slopes, this can show up during landings, sharp turns or changes in terrain.
Working on targeted strength and control, especially through the hips, can improve your ability to maintain alignment and respond to movement demands with confidence.
Use Drills to Improve Control, Coordination and Readiness
Ski drills break complex movements into simple, focused steps.
Practising these helps you develop:
Better joint control at the hips, knees and ankles
Reactive leg strength
Tendon capacity
Coordination
Mental readiness for the slopes
Together, these qualities support stability, faster reactions and smoother movement when skiing. Learn the drills here.
Build Balance for Smoother, More Controlled Skiing
Balance is a foundational skill for safe and efficient skiing. It helps your body share load across multiple muscle groups and reduces excess strain on your knees, hips and spine.
Good balance can support:
Better edge control
Faster reaction time
Controlled recovery during unexpected shifts
Reduced overuse strain
Training the smaller stabilising muscles around the ankles, knees and hips prepares your body to stay centered and responsive during movement.
Assessing Your Readiness with VALD ForceDecks
If you're curious about how your strength, symmetry or control patterns look before ski season, our clinic uses VALD ForceDecks, a technology trusted by elite athletes worldwide. The system provides objective insights into:
Movement control
Balance strategy
Left–right differences
Landing mechanics
Strength output patterns
This information helps guide personalised programming and supports confident return to sport and outdoor activities.
Want Support Preparing for Ski Season?
If you’re preparing for winter sports, our team can help you understand your movement and create a plan that suits your ability. Meet our physiotherapists here or jump right in and book a session here.
At The Physio Lab, we focus on helping you move safely, perform better, and recover well. Our physiotherapists use evidence-based techniques and personalised guidance to support injury prevention and long-term well-being. If you’d like to learn more about how physiotherapy can help you stay active and injury-free, get in touch with our team. Contact us at info@thephysiolab.com or via WhatsApp at +852 5205 9770.