Preparing for Bend’s Ski Season: Chiropractic & Soft Tissue Prep Tips
Start Ski Season Ahead of the Pack
Ski season at Mt. Bachelor is almost here. Are your body and joints ready to hit the slopes this winter?
Your best ski season begins before you ever step into your boots.
Preseason prep isn’t just about making sure you take your first lift ride with confidence, it’s about protecting your body from the strains and impact that come with spending long days on the mountain. Before the first snowfall is the optimal time to focus on ski prep in Bend, Oregon, to ensure ski injury prevention.
Don’t wait until you’re sore—or worse, injured—to tune up your body. This fall, pre ski season conditioning strength work can boost endurance and mobility and chiropractic care and soft tissue work can keep alignment and balance in check. Start now, and you’ll be stronger, more agile, and ready to enjoy every run from opening day.
Keep reading to learn how to prepare this year’s ski season in Bend, including some of the best chiropractic exercises and ski injury prevention tips from a chiropractor before taking your first lift ride. And sign up for our mailing list for more expert insights, winter sports recovery tips, and skiing performance hacks and enhancements straight from your trusted sports chiropractor in Bend.
Why Ski Prep Starts Before the Snow Falls
Before the snow begins to blanket Mt. Bachelor, skiers and snowboarders should already start training.
The demands of snow sports are no joke: dynamic lower body control, core stability, explosive movement, and full-body mobility all come into play when hitting the slopes. Without proper conditioning, those sudden twists, turns, and jumps, can take a toll on the body.
Off-season conditioning is the best way how to prepare for ski season in Bend, building the strength, balance, and flexibility your body needs to not only perform but recover at its best. It’s your best defense against common early-season injuries like ACL tears, MCL sprains, low back strain, and hip flexor tension.
The forecast will be calling for snow in no time, but this is your call to get ready for the ski season now.
Functional Rehab Exercises to Build Strength & Stability
Skiing demands power, balance, and control. Preseason rehab for winter sports athletes can help recreational and competitive skiers or snowboarders alike in Bend to prepare for the season with proactive care and injury prevention.
Ski-movement prep is encouraged 6–8 weeks before the season starts to help build the strength and stability needed to hit the mountain:
Glute med activation exercises like monster walks strengthen the muscles that stabilize your hips and knees. Strong glutes keep your knees tracking correctly through turns and reduce the risk of ACL and MCL strain.
Core control drills like dead bugs and bird dogs train deep stability in your core, which is crucial for maintaining form and absorbing impact when the terrain gets unpredictable.
Single-leg stability work such as skater lunges or single-leg deadlifts mimic the balance and power transfer needed when transitioning edges or recovering from uneven snow.
Eccentric quad strength movement with slow step-downs or split squats builds resilience in your knees and improves shock absorption on steep or choppy runs.
Committing to consistent, focused training now and following stretch and strength tips for ski season positions you to move with more control, stability, and confidence this winter.
The Role of Soft Tissue Work in Ski Performance
Soft tissue therapy is a game-changer for ski performance and recovery. The repetitive demands of skiing can create tension and restriction in key areas like the quads, hip flexors, calves, and lower back. When these tissues tighten or lose mobility, they increase the risk of injury on the slopes.
At Power Performance Chiropractic (PPC), manual soft tissue therapy and Active Release Techniques (ART) are used to restore muscle pliability, flexibility, and joint control. These hands-on treatments identify and treat muscle adhesions causing pain or restricted movement through targeted manual adjustments, helping restore optimal muscle function and improve recovery for patients worldwide.
Functional and Kinetic Treatment with Rehab (FAKTR) tools and other recovery techniques at PPC further enhance results by combining instrument-assisted therapy with movement-based rehab—improving both mobility and neuromuscular coordination.
Regular soft tissue work can help reduce delayed onset muscle soreness (DOMS) and improve and accelerate recovery after long training days or ski days on the slope. You’ll maintain smoother turns, stronger landings, and longer endurance throughout the season.
Chiropractic Adjustments for Mobility & Alignment
Chiropractic adjustments play a powerful role in keeping skiers at peak performance during the season by improving key ski mechanics, thoracic spine mobility and lumbar stability. This is some of the best chiropractic exercise for skiers to aid in ski injury prevention.
Beyond the spine, extremity adjustments to the ankles, knees, and hips help correct joint alignment and balance, improving how your body distributes force on any hill. When these joints move as they’re designed to, you reduce stress on connective tissues and enhance efficiency on the slopes.
At PPC, spinal adjustments are often paired with soft tissue therapy for comprehensive results—supporting better posture and smoother movement on the slopes.
Chiropractic care can also benefit the nervous system, improving reaction time, coordination, and even body awareness, which is critical for adapting to variable snow conditions and quick directional changes.
Regular adjustments keep your system finely tuned so you can ski harder, recover faster, and enjoy a more balanced, injury-free winter season.
What Skiers Can Expect from Preseason Care at PPC
At PPC, preseason ski care is designed to get your body mountain-ready: strong, mobile, and resilient.
Each ski-prep session begins with a comprehensive movement assessment to identify mobility limitations, strength imbalances, and areas of restriction that could affect your performance on the slopes. From there, you’ll receive a personalized functional rehab plan.
Our team combines ART for soft tissue recovery with precise chiropractic adjustments to optimize joint alignment and movement efficiency. Every plan is customized to your body, goals, and current training level, whether you’re a weekend rider or a competitive athlete.
For advanced recovery and performance, sessions may also include Blood Flow Restriction (BFR) training to safely build strength and endurance, or WinBack Tecar Therapy for advanced recovery when needed.
You’ll work 1-on-1 with athlete-focused chiropractor Dr. Chandler, who understands the demands of ski season and tailors care to keep you strong, balanced, and ready for every run.
Bonus: Stretch & Recovery Tools for At-Home Use
At-home stretching and recovery is the perfect complement to your ski preseason training.
A few simple tools added to your daily routines will support flexibility and joint health pre-ski season. Start with a foam roller to release muscle tension in areas that take a beating on the slopes. Use a lacrosse ball to work deeper into flexors, glutes, and low back muscles to improve tissue mobility and relieve soreness. Add mobility bands for dynamic stretching and keeping movement smooth and controlled.
The key is consistency over intensity. Dedicated time spent each day goes further than an occasional deep session, enhancing performance before strapping on your boots and ski
Ski Stronger, Safer, and Smarter This Season
Ski season at Mt. Bachelor is just around the corner.
Preseason prep is the key to having your best winter yet on the slopes. These exercises and chiropractic care will help build strength, mobility, and stability now to reduce your risk of injury when the snow begins to fall.
At PPC, Dr. Chandler offers total skier support. Chiropractic adjustments, soft tissue therapy, and functional rehab work together to ensure your joints, muscles, and nervous system are all prepared to handle the demands of any slope.
Bend locals can schedule a ski prep session at PPC before the first run.
