Doctor Rebecca Nicholas (doctor of chiropractic) is a keen skier herself and is lucky enough to go skiing most years. She prepares herself for the physical stresses it places on her body and writes below here top tips to help prevent injury on the slopes.


I’m typing this whilst it’s snowing outside (I currently live in Kent and commute to Brighton and Hove)……




And I thought that if would be a good idea to write some top tips for staying safe on the slopes, getting prepared to be physically fit, and ways to prevent injury whilst skiing/snowboarding! Does that sound good? Then carry on reading!


skiing in Val d'Isere


Firstly, before you go, get prepared

  1. clothing and ski outfit. Make sure you have proper thermal base layer, mid layer if its going to be cold, and a good warm jacket and salopettes. Don’t forget a good hat, gloves, and a neck scarf.
  2. proper shoes. Things like snow boots and walking boots are usually better than trainers or Uggs. Even wellies are pretty good with rubber soles. Click here to read a blog on how to choose good winter shoes, written by our favourite shoe shop.
  3. start a fitness programme that inc core and leg strength. Check out our YouTube channel for some of our core exercises that we recommend. This video is the first we give out…once strong, progress to dead bug and bridge. Always talk to your Back 2 Balance chiropractor if starting any new programme.
  4. employ a stretch routine. Being flexible and loose will help when bending down to put on your boots and pick yourself up when you’ve fallen! lol Here are a couple of stretches, one for your knees/thighs, and one for your low back. Also inc gluts and psoas and definitely a calf stretch.
  5. take some items with you in your first aid kit. Inc things like arnica (cream and pills), snow drop (which you can buy from the clinic), magnesium, omega 3’s (also stocked in the clinic) and Vit D.
  6. get adjusted! being aligned and balanced will help coordination and reaction speed as shown by some of the leading researchers in the brain-body neurology field.


stretching before skiing


Secondly, once you’ve arrived, stretch before you ski/board, or at least do a 30min gentle easy run, and stretch afterwards. Make sure you are warm- much better than being cold for your muscles. Maybe do a gentle swim at the end of the day with some time in the sauna. I love to go into the sauna to do some stretching after a lovely day of skiing.


beautiful views when skiing


My last tip for injury prevention whilst skiing is to go easy. It can feel good to go on harder runs and you think you can do anything! However, when talking to instructors they all say the same thing- don’t go above your ski level. You may think you can do a red or black just because you did it once and didn’t end up killing yourself! But don’t! If you don’t have the skill or technique, you are just waiting for an accident or injury. Much safer to go with your ski/snowboard group lesson and enjoy your time rather than nurse a twisted knee, fractured wrist or even worse.

Have any of these helped you prepare for your trip to the mountains? Are you going off on holiday soon? Where are you off to? Let us know some of your tips that our readers could benefit from?