Winter is the perfect time to hit the slopes, but it’s also peak season for orthopedic injuries. Whether you’re skiing down fresh powder or snowboarding through moguls, winter sports can put serious stress on your knees, shoulders, and wrists. At RHO Sports Medicine, we want you to stay active and injury-free all season long. 

Here are a few key ways to protect your body, improve performance, and reduce your risk of injury this winter: 

1. Warm Up Before You Hit the Slopes 

Cold muscles are more prone to strain and tear. Before your first run, take 10–15 minutes to stretch and get your blood flowing. Dynamic movements, like leg swings, squats, and torso twists, help loosen your joints and prepare your body for activity. 

2. Focus on Core and Leg Strength 

Strong muscles act as natural stabilizers, helping you maintain control and absorb impact. Off the slopes, include exercises like lunges, planks, and balance drills to strengthen your core, quads, and glutes, the areas most responsible for stability and injury prevention. 

If you need guidance on building strength safely, our Physical Therapy team can create a customized training plan to help improve performance and reduce your risk of injury. 

3. Check Your Gear 

Properly fitted equipment can make all the difference. Ill-fitting boots, bindings, or helmets can throw off your balance and increase your chance of falls. Make sure your skis or snowboard are tuned up, bindings are adjusted correctly, and safety gear is in good condition before each trip. 

4. Protect Your Knees and Shoulders 

The most common skiing injuries involve the ACL and MCL, while snowboarders are more likely to injure their wrists and shoulders during falls. To reduce your risk: 

  • Keep your knees slightly bent to absorb impact. 
  • Avoid twisting motions that strain the ligaments. 
  • Practice proper falling techniques, tuck your arms close instead of bracing with outstretched hands. 

If you’ve had a prior ACL tear or shoulder injury, consider an evaluation with one of our Sports Medicine specialists. Early assessment can help prevent re-injury and keep you performing at your best. 

5. Don’t Push Through Pain 

If you start feeling pain or stiffness, take a break. Continuing to ski or snowboard through discomfort can worsen small sprains or tears into serious orthopedic injuries. Listen to your body, and if pain persists, schedule a consultation with one of our specialists. 

6. Recover Right 

Stretching, hydrating, and resting between sessions are essential for muscle recovery. Incorporating preventative exercises, massage, or dry needling between ski trips can also improve flexibility and reduce your risk of re-injury.  

Stay Strong, Stay Active  

At RHO Sports Medicine, our team of orthopedic surgeons, sports medicine specialists, and physical therapists is dedicated to keeping you on your feet and doing what you love. Whether you’re preparing for ski season, recovering from an ACL or meniscus tear, or managing a shoulder injury, we’re here to help you stay healthy, strong, and confident on the slopes. 

Don’t wait until pain slows you down, schedule an appointment today with RHO Sports Medicine in Rochester Hills and get expert care that helps you stay active all winter long.