Turramurra Sports & Spinal Physiotherapy

17/06/2026

Snow Sport Injury Prevention: How to Prepare for Your Ski or Snowboarding Holiday: Planning a ski or snowboarding holiday this winter? If you’re looking to improve your ski fitness in Sydney, proper preparation before you hit the slopes can help reduce injury risk and improve your enjoyment on the mountain. Whether you’re heading to Perisher, Thredbo, Falls Creek, New Zealand, Japan, Canada or the European Alps, the last […]

The post Snow Sport Injury Prevention: How to Prepare for Your Ski or Snowboarding Holiday appeared first on Turramurra Sports and Spinal Physiotherapy to restore lifestyle and relieve pain.

Looking for ski fitness Sydney? Learn how Physiotherapy and Exercise Physiology can help prepare you for a safer and stronger snow holiday.

15/06/2026

Ever wondered how long it takes to recover from a skiing knee injury?
Understanding realistic recovery timelines can help set your expectations.
For example, a Grade II MCL sprain might take around 4 to 6 weeks to heal.
Focusing on functional milestones, like carrying shopping or sleeping comfortably, can really help you track your progress.
You can find all the details in this quick, practical guide How Long Does a Skiing Knee Injury Take to Heal? [Advice Leaflet] (https://co-ki.info/u5A6S4H)

14/06/2026

Ever stopped your rehab when the pain eased up?
You're not alone, but it’s important to keep going.
Pain relief is just the start; true recovery involves more phases.
Did you know that new collagen fibres are initially weak and need time to strengthen?
✅ Even if you feel fine, your body needs extra support and retraining.
✅ Continuing your rehab can help you gain strength and flexibility.
✅ Staying consistent reduces the risk of future setbacks.
Learn how to fully recover and empower yourself on your journey.
You can find all the details in this quick, practical guide Why Pain Settling Doesn't Mean You're Healed [Advice Leaflet] (https://co-ki.info/8q9qdLa)

13/06/2026

Falling on your tailbone while snowboarding can make sitting feel like a painful challenge.
You might be surprised to learn that both fractures and severe bruising of the coccyx can feel remarkably similar.
The good news is that they both require similar care and generally take about 4-12 weeks to heal.
Sitting can be particularly difficult during this time due to the pressure on your tailbone.
It's worth noting that many GPs may not order X-rays, as the treatment approach typically remains the same.
To help you navigate your recovery more comfortably, here are some practical tips for managing coccyx injuries:
✅ Consider using a cushion to relieve pressure while sitting.
✅ Apply ice packs to reduce swelling and alleviate pain.
✅ Engage in gentle stretching exercises to maintain mobility.
✅ Over-the-counter pain relief can also be beneficial in managing discomfort.
For more detailed guidance on managing coccyx injuries and easing your recovery, please check out our informative leaflet Coccyx Fractures from Snowboarding [Advice Leaflet] (https://co-ki.info/TY1fNXq)

12/06/2026

Ever wondered why the "last run" on the slopes is often when injuries happen?
Fatigue sneaks in, making our muscles less able to absorb shocks and protect our joints.
After a day on the snow, decision-making can also take a hit, putting us at risk.
Remember, protecting your holiday investment means knowing when to call it a day.
✨ Here are some tips to keep in mind:
✅ Listen to your body. If you're feeling tired, it’s okay to take a break or head back.
✅ Stay hydrated. Dehydration can lead to fatigue and can impact your performance.
✅ Plan your runs. Stick to familiar slopes as the day goes on to reduce risk.
You can find all the details in this quick, practical guide The 'Last Run' Phenomenon: Why Fatigue Is Your Biggest Injury Risk Factor [Advice Leaflet] (https://co-ki.info/zQUca7w)

11/06/2026

Ever heard someone say their shoulder "popped back in" after a fall while snowboarding?
It's easy to think all's well, but there's often more beneath the surface.
A dislocated shoulder can involve torn ligaments and damaged muscles that require dedicated recovery time.
Skipping proper rehabilitation can lead to an unstable shoulder, even when the pain has settled.
✅ A full 3-6 month rehab is crucial for true healing.
✅ It helps restore strength and stability to your shoulder.
✅ It reduces the risk of re-injury in the future.
✅ You’ll regain confidence in your movement and activities.
You can find all the details in this quick, practical guide Shoulder Dislocations in Snowboarding [Advice Leaflet] (https://co-ki.info/R6KbsMh)

10/06/2026

Did you know that maintaining good core strength can be key to preventing snow sport injuries?
A strong core helps stabilise your body, improving your balance and reducing the risk of falls while skiing or snowboarding.
Why is this so important? Your core muscles do more than just help you look good—they connect your upper and lower body, allowing you to control the complex movements needed on the slopes.
Here are some exercises to consider:
✅ Planking.
✅ Pilates.
By incorporating these core workouts into your routine, you can build the stability you need to enjoy your alpine adventures safely.
Stronger muscles today may lead to fewer injuries tomorrow, allowing you to spend more time enjoying the snow.
Stay safe and have fun out there!

09/06/2026

Have you ever wondered why wrist injuries are so common in snowboarding?
It's often because of those unexpected backward falls, where our instincts lead us to put our hands out to break the fall. This can put a lot of strain on our wrists and cause injury.
✅ Wrist guards with rigid splints can reduce the risk of fractures by half.
This is particularly important for occasional riders who might lack the wrist strength or muscle memory to protect themselves effectively.
Recovery isn’t just about waiting for the pain to subside; proper rehabilitation is crucial for a full recovery.
If you’d like to know more about how to keep your wrists safe on the slopes, our practical guide has all the information you need.
And if you’ve injured yourself, please don’t hesitate to give us a call on 91441510. Snowboarding Wrist Injuries [Advice Leaflet] (https://co-ki.info/vsCtFRC)

08/06/2026

Wondering how to stay injury-free on your ski holiday?
Even regular workouts can't fully prepare your body for skiing's unique demands.
Did you know that targeted training for just 15 minutes, three times a week, can lower your injury risk by up to 50%?
Focus on these key areas for the best results:
✅ Balance - This is crucial for stability on the slopes.
✅ Single-leg strength - Strengthening each leg individually helps improve overall coordination.
✅ Movement control - Learning to control your movements can prevent falls and injuries.
You can find all the details in this quick, practical guide Smart Preparation for Once-a-Year Skiers: The 15-Minute Solution [Advice Leaflet] (https://co-ki.info/kNEhWXT)

07/06/2026

Ever felt like you just have to squeeze in one more ski run to make the most of your holiday?
It's a common temptation, but did you know that this is when you're most at risk of injury?
✅ Fatigue impacts your muscles' ability to respond quickly and stabilise your joints.
✅ Mental tiredness can lead to poorer decision-making on the slopes.
Stopping before reaching exhaustion not only helps protect you, it also safeguards your holiday investment.
Find out more about staying safe on the slopes in our handy leaflet The 'Last Run' Phenomenon: Why Fatigue Is Your Biggest Injury Risk Factor [Advice Leaflet] (https://co-ki.info/OQsp6Vp)