Staying on the Slopes: A Physiotherapists Guide to Skiing and Snowboarding Injury Prevention and Recovery
Though they share the same mountains, skiing and snowboarding place different demands on the body, leading to distinct injury patterns.
Skiing involves fixed feet on long levers (skis), which can create significant torque at the knee joint during a fall or a “catch edge” moment.
– MCL and ACL Sprains: The Medial Collateral Ligament (MCL) is the most frequently injured ligament in skiers, often due to the “snowplow” position or twisting falls. The Anterior Cruciate Ligament (ACL) is also at high risk, particularly during backward falls with the knees flexed.
– Skier’s Thumb: A common upper-extremity injury caused by falling onto an outstretched hand while holding a ski pole, which overstretches the Ulnar Collateral Ligament (UCL) of the thumb.
2. Snowboarding: Protecting the Upper Body
Snowboarders have both feet fixed to a single board, which protects the knees from twisting but increases the risk of falls onto the upper body.
– Wrist Fractures and Sprains: Falling forward or backward often leads to “foosh” (fall on an outstretched hand), making wrist injuries the most common snowboarding trauma.
– Shoulder Injuries: Dislocations and AC joint separations are frequent results of high-impact falls or collisions.
The Role of Physiotherapy in Prevention
Many people think of a physiotherapist as someone you see after an injury. However, “pre-habilitation” is one of the most effective ways to stay safe.
Neuromuscular and Balance Training:
Building Sport-Specific Strength:
– Eccentric Strength: Skiing and snowboarding require intense “eccentric” muscle work (where muscles lengthen under load), such as when you’re absorbing bumps or holding a turn. A physio can design a program focusing on slow, controlled squats and lunges to prepare your quads and glutes for these forces.
Managing Injuries: The Road Back to the Slopes
If you do sustain an injury, a structured rehabilitation plan is essential for a safe return to sport.
1. Early Management: Focus on reducing swelling and restoring range of motion. For knee sprains, this might involve isometric exercises to keep the muscles firing without stressing the joint.
2. Staged Progression: Rehabilitation moves from simple movements to complex, functional tasks.
3. Return-to-Sport Criteria: Your physio will use objective tests, such as hop tests and strength symmetry measures to ensure your injured limb is as strong as your healthy one before you head back to the black diamonds.
Actionable Tips for Your Next Trip
1. Warm Up: Never start your first run “cold.” Spend 10 minutes doing dynamic stretches and body weight movements.
2. Pre-Season Training: Start a strength and balance program at least 6-8 weeks before your first trip.
3. Listen to Your Body: Most injuries happen at the end of the day when fatigue sets in. Know when to call it a day!
Skiing and snowboarding are incredible ways to enjoy the winter, but they demand respect for the physical toll they take. By integrating physiotherapy principles – strength, balance, and smart recovery into your routine, you can maximise your time on the snow and minimise your time in the clinic.
Why Strength Matters More Than Stretching for Pain Relief
(And what your body really needs when you feel tight or stiff)
Many people come to us feeling tight, stiff, or uncomfortable — and the first instinct is often to stretch or book a massage.
While these can provide short-term relief, they don’t always address the underlying reason why your body feels that way.
In many cases, what your body actually needs is strength.
That feeling of “tightness” is often misunderstood.
Research has shown that the sensation of muscle tightness isn’t always caused by muscles being physically short. Instead, it can be related to how the nervous system perceives and protects an area.
When a joint or movement lacks stability or control, your body may respond by increasing muscle tension as a protective mechanism.
In other words, your body isn’t necessarily “too tight” — it may be trying to create stability where strength is lacking.
Stretching can temporarily reduce discomfort by:
- Increasing stretch tolerance (how much stretch your brain allows)
- Improving circulation to the area
- Providing a short-term decrease in muscle tone
However, studies suggest that these effects are often temporary, especially if the underlying issue — such as weakness or poor movement control — isn’t addressed.
That’s why many people find themselves repeatedly stretching the same areas (like the neck, shoulders, or hamstrings) without long-term change.
Strength training — when done correctly — helps address the root cause of many common aches and pains.
By improving strength and control, you can:
- Support joints more effectively
- Reduce overload on compensating muscles
- Improve movement efficiency
- Build resilience to daily activities
For example:
If your glutes and core aren’t doing their job well, your lower back may become overworked — leading to that familiar feeling of tightness. Strengthening the right muscles can reduce the need for your body to “protect” that area.
So, should you stop stretching?
Not at all.
Stretching can still play a role, especially when it helps you feel better or prepares your body for movement.
But if you’re relying on stretching alone and not seeing lasting results, it might be time to look at a more structured approach.
At Realign Physio & Co, we focus on combining:
- Targeted strength work
- Movement retraining
- Individualised exercise programs
This might include Clinical Pilates, Personal training sessions, Exercise Physiology, or guided rehab — depending on your needs.
The goal isn’t just to relieve symptoms, but to help your body function better so those symptoms are less likely to return.
If you constantly feel tight in the same areas, it might be worth asking a different question: “Does this area actually need more stretching — or does it need more support?”
Understanding that difference can be the key to long-term improvement.
👉 Book an Assessment
Not sure what your body needs?
Our team at Realign Physio & Co can assess your movement, identify the root cause, and guide you with a personalised plan.
Private Exercise Sessions: The Safest and Most Effective Way to Move When Your Body Needs More Care
Walking into a gym should feel like a positive step for your health — but for many people, it can feel confusing, intimidating, or even unsafe.
This is especially true if you’re:
- Living with back or neck pain
- Recovering from an injury
- Pregnant or returning after pregnancy
- Getting back into exercise after a long break
In these situations, exercise isn’t just about “working out” — it’s about moving correctly, safely, and with purpose.
That’s where private sessions at Realign Physio & Co can make all the difference.
Why Standard Gym Training Isn’t Always Enough
Most gyms are designed for people who are already confident and pain-free. When your body needs more attention, general programs or guesswork can lead to setbacks rather than progress.
Without proper guidance, it’s common to experience:
- Flare-ups of pain
- Poor movement patterns
- Slow progress or plateaus
- Frustration and loss of motivation
Exercise should help you feel better — not leave you second-guessing every movement.
What Makes Private Sessions Different
Private sessions are tailored to your body, your goals, and your current condition. Instead of following a generic plan, you receive:
- A clear and structured approach
- Professional guidance throughout each session
- Ongoing adjustments as your body improves
At Realign Physio & Co, we offer different types of private sessions depending on your needs:
Our Private Services
Private Pilates (1:1)
Ideal for improving strength, mobility, and control through low-impact, guided movement. Particularly beneficial for injury recovery, back and neck pain, and pre/postnatal care.
Exercise Physiology Sessions
Our most clinical option, designed for clients managing injuries or chronic conditions. These sessions are evidence-based and may be eligible for Medicare Care Plans or private health rebates.
Personal Training
A structured and supportive approach for those looking to build strength, improve fitness, and stay accountable with professional guidance.
Online Personalised Programs
A flexible option for those who prefer to train independently or can’t attend regularly. Programs are tailored by our team, giving you clear direction while allowing you to train at your own pace.
Supporting You Through Key Life Stages
Back Pain
Exercise plays a key role in recovery — but only when done correctly. With the right guidance, you can improve strength, movement patterns, and confidence without aggravating symptoms.
Pregnancy & Postnatal
As your body changes, your exercise approach should too. Our sessions are adapted to each stage, helping you stay active while managing common discomforts and supporting your overall wellbeing.
Returning to an Active Lifestyle
After time away from exercise — whether due to injury, a busy period, or loss of routine — getting started again can feel overwhelming. Private sessions provide a structured and supportive way to rebuild strength, regain confidence, and ease back into movement safely, at your own pace.
Start with a Complimentary Session
If you’ve been thinking about starting but weren’t sure where to begin, this is a simple way to take the first step.
We’re offering a complimentary 30-minute private session for new clients, available for:
- Private Pilates
- Personal Training
This session is an opportunity to:
- Understand your body and your goals
- Experience our approach
- Get clear guidance on your next steps
There’s no pressure — just a chance to start in a safe and supportive environment.
Spots are limited, as all sessions are 1:1 and available for a short time.
Simply reply to this newsletter or contact our team to book.
Scoliosis at Every Stage: From Childhood to Adulthood
Scoliosis can affect children, teens, and adults. Learn how Realign Physio provides scoliosis treatment across the lifespan using specific scoliosis exercises based on the GPR method.
Scoliosis is often associated with teenagers — but spinal curves can affect people at any age.
From growing children to adults managing back pain, scoliosis presents differently across life stages. The key to effective scoliosis treatment is understanding how the condition evolves and tailoring care accordingly.
At Realign Physio, we provide evidence-informed scoliosis physiotherapy using specific scoliosis exercises based on the Global Postural Re-education (GPR) method — a whole-body approach designed to improve posture, alignment, breathing, and spinal control.
Childhood & Adolescent Scoliosis
Understanding Adolescent Idiopathic Scoliosis (AIS)
Adolescent idiopathic scoliosis is the most common type of scoliosis. It typically develops between ages 10–16 during rapid growth.
Research shows:
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Curves may progress during growth spurts
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Early detection improves long-term outcomes
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Bracing can reduce progression in moderate curves
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Scoliosis specific exercises can reduce curve and minimise the risk of progression
How Physiotherapy Helps
For mild to moderate curves, conservative treatment plays an important role. Our approach focuses on:
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Active spinal elongation
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Three-dimensional posture correction
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Muscle chain rebalancing
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Breathing integration
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Movement awareness
Biomechanical research suggests that global postural correction strategies can reduce curve magnitude during active self-correction (Dupuis et al., 2018). Emerging clinical studies indicate that GPR-based exercise programs may improve functional and postural outcomes in adolescents (Martin, 2024).
When bracing is indicated, we work collaboratively with medical providers while supporting strength, alignment, and confidence in movement.
Young Adults with Scoliosis
Many young adults either:
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Continue with a mild curve from adolescence
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Discover scoliosis incidentally
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Develop pain linked to posture or muscle imbalance
Common concerns include:
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Uneven shoulders or hips
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Rib prominence
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Back fatigue
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Discomfort with sport or gym training
Exercise-based interventions improve postural alignment, neuromuscular control and pain levels (Porto et al., 2024).
Our scoliosis-specific exercises, grounded in GPR principles, address global muscle tension patterns rather than isolated strengthening.
This whole-body focus helps:
✔ Improve posture symmetry
✔ Reduce compensatory strain
✔ Enhance breathing mechanics
✔ Build spinal endurance
✔ Improve pain levels
The goal is not just managing the curve — but improving how the body functions as a whole.
Adult & Degenerative Scoliosis
In adulthood, scoliosis may become symptomatic due to natural spinal changes, including disc degeneration and joint wear.
Symptoms may include:
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Localised back pain
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Muscle tightness
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Reduced mobility
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Decreased balance
For adults, treatment priorities shift toward:
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Pain reduction
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Functional strength
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Postural endurance
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Load management
Systematic reviews support exercise-based care for adult scoliosis and spinal pain (Everett & Patel, 2007; Schoutens et al., 2020).
Research also shows that GPR-based interventions improve outcomes in chronic spinal pain conditions, including low back pain and neck pain (Lomas-Vega et al., 2017; Gonzalez-Medina et al., 2021; Pillastrini et al., 2016).
By addressing interconnected muscle chains and restoring global alignment, our approach aims to reduce mechanical stress on the spine and improve daily function.
Why a Whole-Body Approach Matters
Scoliosis is not just a sideways curve.
It affects:
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Muscle balance
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Rib mobility
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Pelvic alignment
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Breathing patterns
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Postural control
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Movement coordination
Specific scoliosis exercises based on the GPR method are designed to:
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Restore muscular balance
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Improve spinal elongation
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Enhance neuromuscular control
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Integrate breathing with posture
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Support long-term spinal health
Systematic reviews demonstrate that GPR improves pain and function in spinal disorders (Teodori et al., 2011; Lomas-Vega et al., 2017). While long-term scoliosis-specific research continues to develop, early findings are promising for postural and functional improvements.
What to Expect at Realign Physio
Scoliosis treatment at Realign is personalised and stage-specific.
Your assessment includes:
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Postural analysis
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Curve pattern screening
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Breathing assessment
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Muscle chain evaluation
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Functional movement testing
From there, we design an individualised program tailored to your age, symptoms, curve presentation, and goals.
Our aim is to help you:
✔ Move with confidence
✔ Improve alignment
✔ Reduce pain
✔ Support spinal longevity
Scoliosis Treatment at Every Stage of Life
Scoliosis does not disappear after adolescence — but neither does the opportunity to improve how your spine functions.
Whether you are:
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A parent concerned about your child’s posture
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A teenager recently diagnosed
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A young adult wanting better alignment
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An adult managing degenerative scoliosis
There are meaningful, evidence-informed steps you can take.
At Realign Physio & Co, we provide scoliosis treatment across the lifespan using specific exercises based on the GPR method — helping you build strength, balance, and confidence at every stage of life.
Key References
Romano, M., & Minozzi, S. (2012). Exercises for adolescent idiopathic scoliosis. Cochrane Database of Systematic Reviews.
Dupuis, S., et al. (2018). Global postural re-education in pediatric idiopathic scoliosis. BMC Musculoskeletal Disorders.
Martin, M. (2024). Global postural re-education in adolescents with idiopathic scoliosis. Université de Montréal.
Lomas-Vega, R., et al. (2017). Effectiveness of global postural re-education for spinal disorders. American Journal of Physical Medicine & Rehabilitation.
Gonzalez-Medina, G., et al. (2021). Effectiveness of GPR in chronic non-specific low back pain. Journal of Clinical Medicine.
Pillastrini, P., et al. (2016). GPR in chronic neck pain. Physical Therapy.
Everett, C. R., & Patel, R. K. (2007). Nonsurgical treatment in adult scoliosis. Spine.
Schoutens, C., et al. (2020). Nonsurgical treatments for adult degenerative scoliosis. Pain Medicine.
Teodori, R. M., et al. (2011). Global Postural Re-education: Literature review. Brazilian Journal of Physical Therapy.
Your spine is stronger than you’ve been told
If you’ve been living with neck or back pain, it’s easy to start believing that something is damaged, fragile, or permanently wrong.
But pain does not always equal damage.
In most cases, the spine is a strong, adaptable structure designed to move, load, and recover. With the right support and guidance, it can become resilient again — even after long‑standing or recurrent pain.
Modern pain science shows that spinal pain is often multifactorial. This means it’s influenced by a combination of factors, including:
- Movement habits and postural load
- Strength, control, and endurance of spinal muscles
- Previous injuries or flare‑ups
- Stress, fatigue, and nervous system sensitivity
- Fear of movement or activity avoidance
Imaging such as X‑rays or scans can show structure, but they don’t explain how your spine functions — or why pain persists. That’s why effective spinal care looks beyond scans and focuses on how you move, load, and feel day to day.
At Realign Physio & Co, we specialise in spinal physiotherapy for complex and persistent spinal conditions. Our care is evidence‑based, education‑led, and centred on restoring confidence in movement.
We prioritise:
- Clear explanations so you understand what’s happening in your body
- Safe, progressive movement tailored to your capacity
- Long‑term spinal strength and resilience, not fear or avoidance
Our goal isn’t just short‑term pain relief — it’s helping you build a spine that can tolerate life, work, exercise, and the activities you enjoy.
For some patients, we also integrate Global Postural Re‑education (GPR®) — a specialised French physiotherapy method particularly useful for complex or long‑standing spinal presentations.
GPR® combines:
- Sustained therapeutic postures
- Gentle manual therapy and axial spinal traction
- Whole‑body postural correction
This approach allows us to address posture, pain, strength, spinal stability, and postural endurance together, rather than in isolation. It can be especially helpful when pain is recurrent, widespread, or influenced by long‑term postural patterns.
Spinal physiotherapy at Realign may be suitable if you’re experiencing:
- Neck or back pain
- Disc injuries or sciatica
- Whiplash or post‑accident pain
- Scoliosis (teens or adults)
- Pain that keeps returning despite previous treatment
Every spine — and every person — is different. Your care is always individualised to your presentation, goals, and tolerance.
Your spine isn’t fragile.
It isn’t failing you.
It may simply need the right support, education, and progressive movement to work well again.
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