Skiing and snowboarding require your hips to move and control your body in different positions throughout the day.
Think about what happens when you carve through a turn. Your hips need to rotate and shift as you move from one side to the other, while your trunk and lower body work together to control your position.
If you have difficulty accessing the hip motion you need, other parts of your body may have to compensate.
That doesn’t mean limited hip mobility automatically causes pain or injury. However, understanding how your hips move can help you identify areas worth working on before the season begins.
For people looking for hip physical therapy in Bethesda or McLean, this is one example of why an individualized movement assessment can be helpful. Rather than assuming everyone needs the same stretches or exercises, a physical therapist can evaluate your mobility, strength, injury history, and activity goals to determine what makes sense for you.
Exercise 1: Hip Shifts for Mobility and Control
A hip-shifting drill using a yoga block is one way to explore how your hips move from side to side.
The goal is to practice moving into and out of each hip while maintaining control. Working on both sides can help you identify differences in how each position feels and how comfortably you can move through it.
You can add this drill to your warmup or movement preparation before a workout. Keep the movement controlled and work within a comfortable range rather than forcing yourself into a position.
The right range and variation will depend on your current mobility and any symptoms you experience.
Exercise 2: Copenhagen Variations for Inner-Thigh and Core Strength
Hip mobility is only part of preparing for the slopes. You also need strength and control to manage the forces that come with repeated turns.
Copenhagen plank variations challenge the inner-thigh muscles while also requiring the side abdominal muscles to help stabilize your trunk and pelvis.
There are several ways to perform this exercise, so you can choose a variation that matches your current strength and ability.
One important detail is keeping your hips elevated. Try to maintain your hips at least level with your feet instead of allowing your pelvis to sag toward the floor.
Start with a manageable variation and focus on maintaining good control. The goal is not to choose the hardest version right away. It is to build strength that you can gradually progress over time.
Your Lower Body Also Needs to Handle Impact
Skiing and snowboarding aren’t just about turning. Your legs also need to absorb force quickly and help you regain control as you move across uneven terrain.
Even if you don’t spend much time jumping, your body still has to respond to changes in the slope and handle repeated loading throughout the day.
That is why preparation should include more than stretching your hips.
Deceleration drills and two-foot or single-leg landing exercises can help you practice controlling your body as you absorb force. These drills can be progressed based on your experience, current capacity, and the demands of your sport.
As with any exercise, the starting point matters. If you’re returning from an injury or dealing with pain, it’s worth getting guidance on which movements and progressions are appropriate for you.
Don’t Wait Until Your First Day on the Slopes
It’s common to feel unusually sore or fatigued after the first few days of skiing or snowboarding, especially if you haven’t trained for those demands in a while.
It’s easy to assume that this is simply part of getting older. But sometimes, the bigger issue is that your body hasn’t had much recent exposure to the movements and physical demands of the sport.
Preparing ahead of time gives you an opportunity to work on the areas that matter before your trip. That may include hip mobility, inner-thigh and core strength, lower-body strength, deceleration, or impact control.
You don’t need an entirely separate training program to get started. Depending on your current routine, you may be able to incorporate a few targeted exercises into your warmup or accessory work.
The key is choosing exercises that fit your needs and progressing them appropriately.
How Hip Physical Therapy Can Help You Prepare for Winter Sports
Not everyone needs the same preparation program.
Your exercise history, previous injuries, current symptoms, and skiing or snowboarding experience all influence what your body may need. Someone with a history of hip pain may require a different approach from someone who wants to improve strength and movement control before their first ski trip.
At Cohen Health & Performance, our physical therapists work with active adults and athletes to understand their goals, assess how they move, and develop individualized plans around the activities they want to return to or continue enjoying.
If you’re searching for hip physical therapy in Bethesda or hip physical therapy in McLean, our team can help you understand which areas may need attention and how to prepare for your sport. Treatment and exercise recommendations are based on your individual assessment, not a one-size-fits-all list of exercises.
You don’t have to wait until pain or stiffness interferes with your plans to think about preparation. Starting early can give you more time to build the mobility, strength, and control your activities demand.
If you have a ski or snowboard trip coming up, now is a good time to start getting ready. Contact Cohen Health & Performance to learn how an individualized physical therapy or performance plan can help you prepare for the season.
