Skiing and snowboarding are extremely exhilarating sports. However, they are not without risk and most skiers and boarders will know someone who at some point has hurt themselves on the slopes. However, do not let this put you off as there are measures that you can take to reduce the chances of an injury occurring and experience the thrill of alpine sports. To improve ski safety and to help have a happy holiday you need to ensure:

-You are fit to ski
-You have the right equipment for you with the correct set up
-You have good technique – always seek advice from a qualified instructor.

Skiing requires good levels of fitness, stamina, safety awareness and good technique. The physical demands placed on the body combined with the unpredictable terrain can unfortunately lead to accidents occurring. Many injuries occur due to tiredness. When your muscles become fatigued you do not have so much control over your skiing. This is when falls and collisions are more likely to occur.

Other risk factors include poor visibility and difficult conditions, poor safety awareness and inaccurate equipment set up, especially din settings. If your bindings don't release in a fall then the chances of sustaining an injury, particularly to the knee is a lot higher.

It is not always possible to prevent injuries from happening. Sometimes things outside of our control cannot be avoided. Other skiers or obstacles can sometimes lead to accidents happening, no matter how well prepared and how safety conscious we are. However, explained below are tips and advice on how to help to reduce the chance of injuries from occurring.

Injuries to muscles, ligaments and tendons are common in skiers and boarders. Well-known muscle soreness that often occurs a few days into a skiing holiday along with strains and sprains can happen from overuse, poor technique and due to accidents occurring. The stronger and fitter you are before you hit the slopes, the less likely it is that an accident will happen.

Start preparing to get fit to ski at least 6 – 8 weeks before your skiing holiday. Try and head to the gym at least three times a week. Ski specific exercises are most advisable and it is always best to seek advise from a professional before you embark on a new programme. There are many physiotherapy clinics and sports clubs that run ‘get fit to ski’ programmes on the approach to the ski season.

The chance of sustaining a head injury can be reduced by wearing a properly fitted helmet. However, do not be fooled into thinking that wearing a helmet will make you invincible! Helmets may help to protect your head but they will not stop other injuries from occurring. If you are unlucky enough to hit your head it is always advisable to seek medical advice.

For snowboarders padded shorts are advisable - coccyx injuries can be nasty if you have a direct impact injury to your tailbone.

Always wrap up warm when you hit the slopes. If you become cold then fatigue can be enhanced and muscle stiffness is more likely which can increase the likelihood of muscles soreness and the potential for injury.

If your body gets tired on the slopes you may become less mentally alert which will increase the chances of an accident happening. Good levels of muscular strength in your legs and your hips are essential for skiing and snowboarding. Having good strength will also help achieve optimal performance on the slopes.

Make sure strengthening exercises include all the major muscle groups in your legs, such as your gluteals, hamstrings, quadriceps and calf complex. When you start to get fit to ski, make sure you include cardiovascular training such as cycling or using the cross trainer and consider doing some interval training. This will help to improve your stamina. If you have skied before, have a think about how you felt a few days into your holiday. Did you have sore calf muscles or were your thighs burning?

Finally core stability work is also very important for alpine sports and injury prevention. Good levels of core stability can help with overall balance and positioning and also reduce the chances of back pain. Pilates is a great form of exercise to help enhance body and core control.