Preparing Children for Skiing Trips: A Focus on Injury Prevention

Head of Sports Medicine
Return2Play & Meliora Medical Group
Skiing and snowboarding offer children the opportunity to partake in winter activities that enhance physical fitness, balance, and self-confidence. However, without adequate preparation, these sports can result in injuries.
Proper preparation not only enhances the enjoyment of the experience on the mountain but also significantly improves overall fitness levels. While it is not necessary for children to be capable of completing a triathlon or marathon, maintaining a fundamental level of strength and fitness is crucial to minimise the risk of injury and maximise their time on the slopes. Parents, school sports coaches, and medical professionals play a pivotal role in mitigating these risks.
With many school ski trips approaching, we have put together some ways to prepare children effectively to minimise injuries and ensure a safe and enjoyable experience on the slopes.
Strategies to Minimise Injury Risks
1. Build Physical Fitness Beforehand
Skiing and snowboarding require strength, flexibility, and endurance. Fatigue is a common cause of injury in the once-a-year skier, as evidenced by the fact that many ski injuries occur after 3 p.m. Therefore, depending on your base level of fitness you should aim to start your preparation at least 6 weeks ahead of your ski trip.
- Focus on Core Strength: Exercises like planks, side planks and sit-ups help stabilise the body during skiing or snowboarding. Adding in med ball slams and Swiss ball pikes target the deep abdominals as well as the whole body and have the added advantage of raising the heart rate.
- Improve Balance and Flexibility: Activities such as yoga or using a balance board help children control speed and direction and keep them steady on uneven terrain and can enhance range of motion in joints which allows for smoother movements when skiing.
- Leg Strength: Squats, lunges and RDL’s prepare the muscles most used in skiing and snowboarding (Quads, Gluteal and Hamstrings).
- Cardiovascular fitness plays a huge role in skiing too. High-altitude exercise can quickly wear out even the fittest of athletes if they’re not used to it. So, incorporating cardio routines into the pre-ski season workouts would be beneficial. This could be anything from running or cycling to using an elliptical trainer or stair climber.
2. Ensure Proper Equipment
Using well-fitted, high-quality equipment is one of the most effective ways to reduce injuries:
- Helmets: Mandatory for all children. Ensure the helmet fits snugly and meets safety standards for snow sports.
- Boots and Bindings: Ski boots and snowboard bindings must be properly adjusted for the child’s height, weight, and skill level to prevent unnecessary strain on joints.
- Protective Gear: Snowboarders can benefit from wrist guards, while padded clothing can reduce the impact of falls for both skiers and snowboarders.
- Clothing: Waterproof, insulated layers keep children warm and dry. Don’t forget gloves, goggles, and face coverings for extra protection. Hand and toe warmers can be a welcomed accessory for those colder days.
3. Provide Professional Instruction
No matter the child’s skill level, lessons from certified instructors are invaluable. Instructors not only teach proper technique for stopping, turning, and safely falling, all of which reduce the risk of injury, but they can be a great guide showing the children the hidden gems of their own resorts. Beginners especially benefit from controlled practice before heading to larger slopes.
4. Teach Safety Awareness
All Children need to understand and respect the rules of the slopes including the codes of conduct for all resorts:
- Trail Etiquette: Teach children to yield to downhill skiers, avoid stopping in narrow paths, and look uphill before merging onto a trail.
- Hazard Awareness: Encourage children to stay within marked boundaries and avoid icy, overly steep, or crowded areas.
- Knowing Limits: Emphasise that pushing beyond their skill level increases the likelihood of accidents.
- Codes of Conduct: FIS Code of Conduct
5. Warm-Up and Mobility
Cold muscles are more prone to injury. Before hitting the slopes, have children do a light warm-up, such as jogging on the spot or jumping jacks, followed by dynamic stretches targeting the legs, back, and arms.
6. Monitor Fatigue and Hydration
Tired or dehydrated children are more likely to make mistakes that lead to injuries.
- Schedule frequent breaks to rest and hydrate.
- Encourage healthy snacks to maintain energy levels.
- Watch for signs of fatigue, such as slower reaction times or a lack of focus, and call it a day before exhaustion sets in.
Returning to Skiing Following an Injury
Returning to skiing after an injury requires careful planning, patience, and the right mindset to ensure recovery is complete and further damage is avoided. Whether the injury was minor or significant, taking the right steps can make the difference between a safe return to the slopes and a potential setback. If you have a niggling injury, now is the time to get it dealt with, rather than two weeks before you are about to travel.
1. Get the Advice of a Medical Professional
Before resuming skiing, get clearance from a doctor, physiotherapist, or sports injury specialist. They can evaluate the child’s recovery and provide specific guidelines based on the injury, such as:
- Whether strength and range of motion have fully returned.
- Any limitations to avoid, like certain movements or intensities.
- The need for additional rehabilitation exercises.
2. Prioritise Full Recovery
Returning too soon can risk re-injury or worsen the initial condition. Signs that a child may not be ready to ski include:
- Persistent pain or discomfort during daily activities or light exercise.
- Limited mobility in the injured area.
- Fatigue or weakness in the muscles supporting the injury.
3. Ease Back onto the Slopes
A phased approach to skiing helps children rebuild confidence and skill gradually:
- Start Small: Begin with easy, gentle slopes. Avoid challenging terrains or high speeds until fully comfortable. If returning to race training aim for drills on a gentle piste before moving onto stubbies and then finally full gates.
- Short Sessions: Keep initial skiing sessions brief to avoid fatigue. Gradually increase duration as endurance improves.
- Practice Technique: Focus on proper form and technique to minimize strain and avoid compensatory movements that might lead to new injuries.
Returning to Skiing Following a Concussion
Return2Play has specific guidance about returning to the slopes following a concussion. This can be found here: www.return2play.org.uk/wp-content/uploads/2025/01/R2P-Skiing-following-a-concussion-2025
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