How to Recover from a Hamstring Strain During Ski Season

Picture this: You’ve been dreaming about fresh powder, meticulously planning your ski trip, and finally, the day arrives. You carve through the snow like an Olympic athlete (or at least you think you do), and then—bam!—you take an awkward turn, feel a sharp tug in the back of your thigh, and suddenly, your ski season is in jeopardy. Welcome to the world of hamstring strains, one of the most common muscle injuries among skiers and snowboarders.

The good news? A hamstring strain doesn’t have to mean your entire season is over. With the right rehab strategies—focusing on active recovery, progressive muscle loading, and dynamic exercises—you can get back on the slopes faster and stronger. Let’s break down exactly how to recover and return to skiing and snowboarding with confidence.

Understanding a Hamstring Strain: What Just Happened to Your Leg?

Your hamstrings are the powerhouse muscles that run down the back of your thigh, working overtime when you’re skiing or snowboarding. They help control deceleration, stabilize your knees, and absorb impact as you navigate unpredictable terrain. But when they get overloaded—whether from a sudden movement, improper warm-up, or fatigue—they can stretch beyond their limits and tear.

Symptoms of a Hamstring Strain:

A sudden sharp pain or “popping” sensation in the back of the thigh
Swelling and bruising (especially in more severe cases)
Weakness when trying to bend your knee or extend your hip
Tenderness to the touch

If you’ve felt any of these symptoms after a wipeout on the slopes, it’s time to focus on recovery.

The Biggest Mistake: Resting Too Much

We get it—when something hurts, your first instinct is to take a break. But here’s the thing: total rest can actually slow down recovery. While taking a few days to let the initial pain and swelling subside is important, prolonged inactivity can lead to stiffness, muscle atrophy, and delayed healing. Instead, engaging in progressive muscle loading and controlled movement can help rebuild strength, improve circulation, and restore function faster. Research has shown that athletes who follow a structured rehabilitation program—one that includes eccentric strengthening, dynamic mobility work, and gradual resistance exercises—recover more effectively and reduce their risk of reinjury. The key is finding the right balance between rest and movement. Too much rest, and your muscles weaken. Too much too soon, and you risk aggravating the strain. A smart recovery plan integrates gentle activation exercises, progressive strengthening, and sport-specific drills to ensure your hamstring can handle the demands of skiing and snowboarding. Instead of hoping your leg magically heals while you binge-watch your favorite shows, commit to a rehab strategy that keeps you moving in the right direction—back to the slopes.

That means no couch-locking yourself with a Netflix marathon and hoping your leg magically heals itself. Instead, focus on active recovery.

Phase 1: Active Recovery & Gentle Movement

The first few days after a hamstring strain should focus on reducing pain and swelling while maintaining mobility.

Do:

Gentle Range of Motion Exercises – Try light knee bends and seated leg extensions to keep the muscle engaged without overloading it.
Isometric Hamstring Holds – Sit with your leg extended and lightly press your heel into the floor to activate the muscle without movement.
Controlled Walking & Light Cardio – Avoid limping! If needed, shorten your stride and walk slower to maintain proper mechanics. Incorporate controlled, low-impact cardio like stationary cycling or swimming to increase blood flow and promote healing without excessive strain on the hamstring.
Compression & Elevation – Use a compression sleeve or wrap and keep your leg elevated when resting to reduce swelling.

Don’t

Stretch too aggressively (a gentle stretch to just before the point of discomfort can be beneficial, but avoid pushing too far)
Stay seated for long periods without moving your leg
Rush back into skiing or snowboarding (give your body time to fully recover!)

Phase 2: Progressive Muscle Loading & Strengthening

Once you can walk without pain and swelling has subsided, it’s time to progressively load the hamstring to rebuild strength and prevent reinjury. It’s okay to push these exercises to a discomfort level of 1 or even 2 out of 10, as long as the discomfort doesn’t increase from rep to rep or set to set. Be mindful that any sharp or significant pain should be avoided.

Key Exercises:

Glute Bridges – Strengthens the posterior chain without directly straining the hamstring.
Nordic Hamstring Curls – Start with a controlled eccentric motion (slow lowering) to rebuild strength.
Single-Leg Romanian Deadlifts – Introduces dynamic balance while loading the hamstring in a ski-specific movement pattern.
Banded Hamstring Curls – Use a resistance band to perform light hamstring curls with controlled movement.

Why does this matter? Because skiing and snowboarding demand eccentric control (muscles lengthening under tension), these exercises prepare your hamstring for the real-world forces you’ll encounter on the slopes.

Phase 3: Dynamic Exercise Challenges to Mimic Skiing & Snowboarding

The final stage of recovery is all about sports-specific training—getting your hamstring ready to handle the quick reactions and force absorption required in skiing and snowboarding.

Key Drills:

Lateral Hops – Mimic carving turns by hopping side to side with control.
Jump Squats with Controlled Landing – Helps absorb impact when navigating moguls or rough terrain.
Agility Ladder Drills – Trains quick footwork and coordination for better on-mountain control.
Ski-Specific Plyometrics – Work on explosive movements to mimic the demands of skiing and snowboarding.

By incorporating these exercises, you’re preparing your hamstring to handle the demands of ski season without reinjury. And let’s be real—you don’t want to be the one sitting in the lodge while your friends are out shredding.

Bonus Tips for Injury Prevention

Once you’ve fully recovered, the goal is to stay injury-free for the rest of the season. Here’s how:

Warm Up Before Hitting the Slopes – Dynamic movements like lunges, leg swings, and butt kicks get blood flowing to the muscles.
Strength Train Year-Round – Keeping your hamstrings strong means they’ll be more resilient against strains.
Work on Mobility – Tight hips and quads can overload your hamstrings, so add stretching and foam rolling to your routine.
Listen to Your Body – If you feel a twinge, back off before it turns into a full-blown injury.

When to See a Performance Physical Therapist

If your hamstring pain lingers for more than a week, or you keep reinjuring it, it’s time to get professional help. A performance physical therapist can assess your movement patterns, identify imbalances, and create a custom rehab plan to get you back to peak performance.

Skiing and snowboarding are tough on the body, but smart recovery and training can keep you on the mountain instead of on the sidelines. Don’t let a hamstring strain derail your season—talk to a Rise Physical Therapist today and get a recovery plan tailored to your needs.

Fill out this form to schedule a consultation and get back to the slopes pain-free!