If you’ve recently had hip or knee surgery, you might be wondering if a winter adventure is in the cards for you. The great news? With a little preparation, some strength-building, and a mindful approach, you can get back out there and enjoy the thrill of the slopes. So, let's get you ready to ski with confidence and safety!
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Start Strengthening Those Muscles Early
Before you can fly down the mountain, it’s time to build up those muscles. For both hip and knee surgery patients, a good foundation of leg strength is crucial for managing the movements of skiing. Strong muscles will support your joints and give you more control on the snow. Start with low-impact exercises to get back into shape. These could be:
Walking or light cycling for endurance
Gentle squats to build up thigh muscles
Balance exercises to improve stability
A visit to your physical therapist or surgeon for personalised exercises is always a good call too. They can set you up with a programme that’s safe and tailored to your post-surgery needs.
Flexibility is Your Friend
Skiing demands a good range of motion, so adding flexibility exercises to your routine is essential. Stretching out your hips and knees can help prevent stiffness and prepare your joints for the twists and turns of skiing. Simple daily stretches like hamstring and quad stretches, as well as hip openers, can make a big difference in your mobility on the slopes.
Practice Controlled Movements
Building confidence after surgery is just as much mental as it is physical. Focus on movements that mimic the motions of skiing. For example, working with a resistance band to practice side-to-side moves can help you regain control and precision in your lower body. This controlled practice can be a big confidence booster and will help you feel secure on the snow.
Get the Right Gear
After surgery, your body will benefit from some extra support, so invest in ski gear that makes your time on the slopes as smooth as possible. I recommend:
Custom-fitted boots that offer the right support for your new hip or knee
Adjustable bindings to accommodate any modifications your surgeon or physical therapist suggests
Knee or hip braces if recommended, to provide added stability and confidence
Do ask the professionals at your ski shop for advice—they’ll know exactly what to recommend for support and safety.
Take it Slow and Listen to Your Body
When you first get back out there, take it easy. Start with a few gentle runs and gradually work your way up. Don't go booming down the slopes right away! Remember, it’s perfectly okay to stick to easier slopes until you feel more confident. Skiing is all about balance, control, and knowing when to rest as well as enjoyment. Trust your body’s signals, and don’t push too hard too soon.
Final Thought: Enjoy Your Winter Adventure! 🎿
Skiing after hip or knee surgery is absolutely possible with a bit of patience and the right preparation. Take it one day at a time, and focus on the thrill of each run, no matter the speed. The slopes are calling, so get out there, trust yourself, and have an amazing time carving up the mountain.
Happy skiing! 🏔️⛷️
Simon Garrett
