Ski Season in Vancouver: How to Prepare Your Body and What to Do After a Fall

Whistler Blackcomb is targeting Friday, November 20, 2026 for opening day (subject to change, according to Tourism Whistler), and the North Shore mountains — Cypress, Grouse and Seymour — follow as soon as the snow allows. The short answer to avoiding a ski or snowboard injury: start conditioning your legs, hips and core three to four weeks before your first day, ease into the season, and have any pain that does not settle within a few days assessed.

Here is a practical plan from our osteopaths at Urgent-Osteo Vancouver, on West Broadway.

Why the first days of the season carry more risk

After a summer of hiking, biking or not much at all, the muscles that protect your knees and back on the slopes are rarely ready for repeated turns. Early-season conditions add to that: thin cover, icy patches and crowded runs on opening weekends.

The Public Health Agency of Canada’s winter sport injury data shows that fractures account for 39.4% of alpine skiing injuries seen in participating emergency departments (October 2016 to January 2024). The wrist and the lower leg are the most frequently fractured areas, and most fractures follow a fall. Many other injuries are sprains, strains and soft tissue injuries — the kind of problem that often responds well to good self-care and, when needed, manual therapy.

Three factors come up again and again:

• Fatigue. The “one last run” is often the one where control slips.
• Deconditioning. Weak glutes and quads let the knee collapse inward when you turn or land.
• Stiffness. A stiff hip or mid-back shifts the load to the lower back and knees.

A three-week pre-season routine

Aim for three sessions a week of 20 to 30 minutes. Start gently and stop any exercise that causes sharp pain.

Legs and knees

• Squats to a chair: 3 sets of 10 to 15, knees tracking over the toes.
• Reverse lunges: 3 sets of 8 per leg.
• Wall sit: 3 holds of 30 to 60 seconds — close to the ski stance.
• Lateral step-ups on a stair: 3 sets of 10 per side.

Hips and core

• Glute bridges: 3 sets of 12.
• Side plank: 3 holds of 20 to 30 seconds per side.
• Dead bug: 3 sets of 8 per side, keeping the lower back flat.

Balance and mobility

• Single-leg stance: 30 seconds per leg, then try it with your eyes closed.
• Hip flexor stretch and calf stretch: 30 seconds each side, after every session.
• Seated mid-back rotations: 10 per side, to free the upper body for turns.

If you carry an old injury (knee, ankle, shoulder or back), this is the right time to have it checked, before the first lift ride rather than after.

On the mountain: simple habits that protect you

• Warm up for five to ten minutes before the first run: brisk walk, leg swings, a few squats.
• Have your bindings adjusted by a ski shop to your weight, height and level.
• Wear a helmet; snowboarders should consider wrist guards.
• Choose runs that match early-season conditions and your current fitness, not last March’s.
• Drink water, eat, and call it a day before your legs are exhausted.

Common aches after a ski day, and what helps

Knee pain

Pain on the inside of the knee after a twisting fall, or aching at the front of the knee after long descents, is common. Rest from skiing for a few days, apply ice for 15 minutes at a time, and keep the knee moving gently. See our page on knee pain treatment in Vancouver.

Lower back pain

The flexed ski stance, cold chairlift rides and the drive up the Sea-to-Sky can leave the lower back tight and sore. Gentle walking, heat and light mobility usually help within 48 to 72 hours.

Neck and upper back

A backward fall can jolt the neck. Mild stiffness is common; severe pain, headache or neurological symptoms are not (see the warning signs below).

Wrist and shoulder

Snowboarders often fall onto outstretched hands. A sprained wrist can be managed conservatively, but pain at the base of the thumb or significant swelling after a fall should be X-rayed.

When to see an osteopath

Consider booking an osteopathy appointment when:

• pain or stiffness persists beyond a few days after a ski day or a minor fall;
• your back or knee “locks” or limits your movement;
• the same ache returns after every outing;
• you want an assessment before the season because of an old injury.

An osteopath assesses the whole chain — feet, knees, hips, pelvis, spine — to understand why one area is overloaded. Treatment uses gentle manual techniques and is followed by practical advice on exercises and a gradual return to the slopes. Osteopathy does not replace a medical diagnosis when one is needed. Learn more about our approach to sports osteopathy in Vancouver and injury prevention for active people.

When to see a doctor or go to the ER instead

Call 911 or go to the emergency department if, after a fall, you have:

• a blow to the head with confusion, memory loss, vomiting, a worsening headache or unusual drowsiness;
• severe neck pain, or numbness, tingling or weakness in the arms or legs;
• inability to put weight on the leg, a visible deformity or rapid, major swelling;
• a “pop” in the knee followed by swelling and a feeling that the knee gives way;
• loss of bladder or bowel control, or numbness in the groin area.

These signs require medical assessment first. Once a physician has ruled out a fracture or a serious injury, osteopathy can be part of your recovery. Our emergency osteopathy page explains what we can and cannot treat.

Frequently asked questions

How long before ski season should I start preparing?

Three to four weeks of regular strength and balance work, two to three times a week, is a realistic minimum. Starting in early November lines up well with opening day at Whistler and the North Shore mountains.

Is it normal to have back pain after skiing?

Mild muscle soreness for a day or two is common, especially early in the season. Pain that lasts more than a few days, radiates into the leg or limits your movement should be assessed.

Can an osteopath help after a ski fall?

Yes, for sprains, muscle strains, joint stiffness and back or neck pain without warning signs. If you hit your head, cannot bear weight or suspect a fracture, see a doctor first.

Is osteopathy covered by my extended health plan in BC?

Many extended health plans in BC cover osteopathy. A receipt is issued after each session; check the details of your coverage with your insurer.

This article is for general information and does not replace a medical consultation.