Downhill Skiing

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Pro-tips for Avoiding Injury this Ski Season, with Tetherow Sport’s Madison Salyer

Whether you are a skier, snowboarder, or trying to cross a slippery parking lot, knowing how to travel safely on ice is a must in Bend. Tetherow Sport’s own Madison Salyer (BS Human Development and Learning; ACE Personal Trainer; Certified Running Coach) shares her professional opinion on how to avoid and rebound from common snow-sport injuries.


What precautions can someone take to avoid injury while skiing/snowboarding?

“You can start today on a simple full-body strength training program,” says Salyer, who specializes in functional movement. “It’s my biggest recommendation. Couch to any sport is never a good idea.”

Tetherow Sport offers customizable personal training programs and small fitness classes like Strength & Conditioning on Tuesdays, Wednesdays, and Thursdays.

“While all injuries can’t be prevented, we can lessen the severity of the injury and have a much quicker rehab time by starting with a strong base.”

Stable knees are a particular must. Many ski injuries involve torn and sprained meniscus, ACLs, and MCLs. Keeping strong quads, gluteals, hamstrings, and abs and back extensors are a good idea if you want to increase your chances for completing the season.

And as always, stay hydrated.

“When it is cold out we are less likely to drink water. Our body runs at its best when hydrated.”


What is the quickest way back to the mountain after an injury?

If you do take a spill, that doesn’t necessarily mean you have to cut the season short. Salyer and other Tetherow Sport personal trainers are here to get you back on track.

Once cleared by your physical therapist, they can create a dynamic and functional program designed just for you. Salyer’s favorite exercises are walking lunges with rotation, banded crab walks or monster walks, tippy birds, and three-way planks because they “target all the major muscle groups needed for snow sports and are proven to help keep injuries at bay.”

Keep in mind that patience and a positive attitude are always important for recovery. Unless specified by a doctor, worrying about potential injury should never keep you from the mountain.

And if you are taking some downtime from the lifts, consider it a good opportunity to try new things—perhaps snowshoeing, snow hiking, or an outdoor survival class. As always, Tetherow Sport is here to help at every stage in your fitness journey.

In the meantime, see you on the slopes!