Get Ready for the 2026–2027 Ski Season: How to Stay Strong and Injury-Free All Winter

Another Colorado ski season is almost here.

As temperatures drop, snow begins returning to the high country, and resorts prepare for opening day, skiers and snowboarders across the Rockies are getting ready for the 2026–2027 season.

Whether your winter goal is chasing powder days, skiing bell-to-bell with the family, exploring the back bowls, or simply getting more days on the mountain, there is one thing that can quickly derail those plans: an injury.

At Vail-Summit Orthopaedics & Neurosurgery (VSON), we treat ski and snowboard injuries throughout the winter. While not every accident can be prevented, preparing your body before the lifts start spinning, and making smart decisions once you're on the mountain, can help you stay strong throughout the season.

Here are some ways to prepare for winter and keep skiing or riding well into spring.

Don't Let Opening Day Be Your First Workout

Living in Colorado makes it easy to stay active throughout the summer and fall. Cycling, hiking, running, golf, and other activities can provide an excellent fitness base, but being generally fit doesn't necessarily mean your body is ready for skiing.

Skiing places unique demands on the legs, hips, knees, and core. You're repeatedly absorbing force while turning, navigating uneven terrain, and maintaining control through changing snow conditions.

Ideally, ski-specific conditioning should begin several weeks before your first day on the mountain.

Focus on exercises that strengthen the:

• Quadriceps

• Hamstrings

• Glutes

• Calves

• Hips

• Core

Squats, lunges, step-ups, bridges, deadlifts, and lateral movements can all help build strength for the season ahead.

Don't forget about muscular endurance, either. Your legs need to perform repeatedly throughout a ski day, not just for a few turns.

Build a Strong Core for Better Control

Your core does much more than help you maintain good posture. On skis or a snowboard, it helps stabilize your entire body while your legs respond to constantly changing terrain.

A strong core can help you maintain control as you turn, absorb bumps, navigate variable snow, and recover when you get knocked off balance.

Planks, side planks, bridges, bird dogs, and other stabilization exercises can be valuable additions to a ski-conditioning program.

Core strength becomes especially important as fatigue sets in. When your muscles tire, your form can deteriorate, making it harder to react quickly when something unexpected happens.

Train Your Balance Before You Need It

Skiing and snowboarding require constant balance adjustments.

Your body has to respond to ice, bumps, powder, changing pitches, other skiers, and countless small variations in terrain. Improving balance and proprioception before ski season can help prepare your body for those rapid adjustments.

Single-leg exercises are a great place to start. Try standing on one leg, progressing to single-leg squats or reaches as your control improves.

Balance equipment such as a BOSU ball can add another challenge, but you don't need specialized equipment to work on stability.

Ease Into the First Few Days of the Season

Opening day excitement is real, especially after months away from the mountain.

But your first day back probably shouldn't be your biggest day of the winter.

Even if you're in excellent cardiovascular shape, your body needs time to readjust to the specific demands of skiing or snowboarding. Start with shorter days and familiar terrain while you rebuild your ski legs.

This is particularly important early in the season when coverage may be limited, terrain can be crowded, and your reaction time may not yet be where it was at the end of last winter.

Give yourself a few days to find your rhythm again.

There will be plenty of winter ahead.

Don't Let a Powder Day Override Good Judgment

When fresh snow falls overnight, it's tempting to ski harder, longer, and faster.

Powder also creates different demands on the body. Deep or variable snow can make turning more difficult, increase fatigue, and make it harder to recover when you get off balance.

As the day progresses, conditions can also become increasingly variable.

Enjoy the powder, but recognize when your legs are telling you they've had enough. Many injuries happen late in the day when fatigue begins affecting strength, balance, and reaction time.

Sometimes skipping "one more run" is what keeps you skiing tomorrow.

Make Sure Your Equipment Is Ready for Winter

Your body isn't the only thing that needs a preseason check.

Before your first ski day, inspect your equipment and make sure everything is properly fitted and functioning.

Boots should fit securely and comfortably. Skis and snowboards should be appropriate for your ability and the terrain you plan to ski. Ski bindings should be professionally checked and adjusted appropriately.

And don't forget your helmet!

If your helmet has sustained a significant impact, follow the manufacturer's recommendations regarding replacement. Equipment that's been sitting in a garage or storage unit since last spring deserves a quick inspection before heading back to the mountain.

Warm Up Before Your First Run

It's easy to step out of the car, click into your skis, and immediately head for the lift.

Your body may appreciate a few extra minutes.

A short dynamic warm-up can help get your muscles moving before you start skiing. Consider movements such as bodyweight squats, walking lunges, leg swings, hip rotations, and gentle upper-body mobility.

This can be especially helpful on cold Colorado mornings when muscles may feel stiff before your first run.

Ski the Conditions You Have, Not the Conditions You Want

Mountain conditions can change quickly.

A run that was soft in the morning may become scraped off or icy later in the day. Visibility can disappear. Fresh snow can hide uneven terrain. Holiday weekends can bring significantly more skier traffic.

Adjust your speed and terrain choices accordingly.

Stay in control, give other skiers and riders adequate space, and remember that the skier or rider downhill has the right of way.

Being capable of skiing a particular trail doesn't mean every day is the right day to ski it.

Know When an Injury Needs Attention

Falls happen.

Many result in nothing more than soreness or bruising, but some injuries deserve a closer look.

Consider seeking medical evaluation if you experience significant or persistent pain, swelling, instability, difficulty bearing weight, limited range of motion, numbness or tingling, or symptoms that aren't improving with rest.

Knee ligament injuries, shoulder injuries, wrist fractures, sprains, and other orthopaedic injuries are common during ski and snowboard season. Getting the right diagnosis early can help determine the appropriate treatment and recovery plan.

Trying to "ski through it" isn't always the fastest way back to the mountain.

Here's to a Healthy 2026–2027 Ski Season

A great ski season isn't defined by one powder day. It's built over an entire winter.

A little preparation before opening day, smart decisions on the mountain, and attention to what your body is telling you can go a long way toward keeping you active from your first turns of the season through your final spring laps.

At Vail-Summit Orthopaedics & Neurosurgery, our physicians and sports medicine specialists understand the demands of mountain athletes because we treat ski and snowboard injuries throughout Colorado's high country every winter. Contact us today if you need us.

If an injury does interrupt your 2026–2027 season, our team is here to help diagnose the problem, develop a personalized treatment plan, and get you back to doing what you love.

Here's to a great winter, and plenty of powder days ahead!