29.01.2026

Stay injury-free this winter: Are you ready to hit the slopes?

Each year, more than 60,000 people in Switzerland injure themselves on the ski slopes. Many of these accidents could be avoided with the right preparation, good equipment and targeted warm-up exercise.

According to the BFU, around 3.5 million Swiss snow sports enthusiasts head for the mountains every year, with more than 60,000 of them sustaining injuries in accidents each year. The harder artificial snow and narrower slopes increase the risk of injury, especially in winters with little snow.

These are the most common injuries

Around a third of all skiing injuries are knee joint injuries. The joint is subject to high forces here, which can lead to soft tissue injuries, such as meniscus or cruciate ligament lesions. The shoulder joints and, in the case of snowboarders, the wrists are also often affected.

Preparation is key

Every winter sport carries its own risks. Once you've decided on a sport, such as skiing or sledging, you should ideally practise it regularly to get into a routine. Furthermore, you shouldn't just participate in winter sports in winter; you should train all year round.

Muscle loss begins naturally from the age of 30: an inactive person loses an average of 1% muscle mass per year, meaning a loss of 10% between the ages of 30 and 40. Anyone who then hits the slopes hard from 0 to 100 has a higher risk of injury, as they lack both routine and the strength they once had. The result is that they overestimate their abilities.

Five golden rules for accident prevention

Observing these five rules can help to prevent many accidents on the ski slopes:
Warm up properly.

Wear protective equipment, such as a helmet and back protector.
Have your equipment checked by a professional.
Be considerate of other winter sports enthusiasts.
Do not overestimate your abilities.

Also read: How does an artificial joint change my life?

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Regular exercise – not just for skiing

Regular exercise is important for more than just skiing. It helps to counteract wear and tear and keep you mobile. The older you get, the more important it is to keep active. If 'training' has been a foreign concept to you until now, be sure to seek professional instruction.

If snowboarding or skiing no longer feels right at some point, don't force yourself. Either take more time, or discover your love for a new winter activity. Winter has many beautiful sides, and the ski slopes are just one of them.

How to warm up properly

Our physiotherapists and sports scientists at the Rosenklinik Sportzentrum have designed a simple yet effective warm-up routine for you. Perform each exercise ten times before your first descent to optimally prepare your body for the upcoming exertion.

1. Squats

Stand with your feet hip- to shoulder-width apart. Bend your knees to a 90° angle and push your bottom backwards. Keep your knees in line with your feet and ensure your heels remain on the floor. Keep your upper body upright and tense your core muscles.

2. Single-leg stand with leg swing

Bend your standing leg slightly to improve stability. Swing your other leg loosely back and forth, then switch sides. If necessary, hold onto a railing to ensure you can stand securely and perform the movements correctly.

3. Upper body rotation while standing

Stand with your feet hip-width apart and your knees slightly bent. Cross your arms in front of your body, keeping them relaxed and your core engaged. Now, rotate your upper body dynamically from right to left.

4. Forward and backward arm circles

Stand up straight, tensing your stomach muscles. Alternate between circling your arms forwards and backwards in large, controlled movements. Consciously move your shoulders and keep your neck relaxed.

5. Lunge jumps (advanced)

Start in an upright lunge position. Jump explosively upwards, switching legs in the air. Land softly with your knees stable and slightly bent. Engage your core throughout the exercise and ensure your technique is correct. Speed is irrelevant.