by Jessica A. Tucker

Created on: December 17, 2009

With the rising popularity of winter sports and skiing in the last century injuries related to skiing, snowboarding and the winter cold are extremely common and often overlooked.  Five steps can be taken to avoid injuries while enjoying a day of skiing up on the hill and help to keep skiing a pleasurable experience for any beginner.  

1.  Proper instruction.

The number one tip for avoiding injuries while skiing is to have some general idea about what you are supposed to be doing!  If you are a beginner, it is a great idea to inquire about  lessons to get you started. Most ski areas and facilities offer introductory courses and ongoing lessons with registered and trained ski instructors that will help anyone on their way to comfortably cruising down the slopes.

2.  Warm up, especially in the cold air.

Although most of us tend to overlook the importance of stretching and warm-up routines before exercise, in the chilly temperatures associated with skiing and winter sports, these actions should definitely not be overlooked.  In the article Back Stretches at home and pre-skiing, Michael J. Mullin, ATC, PTA, provides many suggestions and descriptions of several different stretches for skiiers. 

 The video link Trainer Tips: Ski stretches, by Cindy Billhartz Gregorian, provides a demonstration by Craig Marcacci of stretches that one might want to take advantage of before a day of skiing. Marcacci and an instructor from Hidden Valley also discuss soft tissue damage that can occur while skiing and how easily a skier can damage themselves early in the season or when first learning.  

 3.  Proper Equipment.  

Proper equipment and clothing is absolutely essential to your safety and avoiding injury while on the hills.  If you are a beginner to the sport, the rental shop or mountain shop that can usually be found at your local ski hill will be able to properly fit boots and skis to make sure you are comfortably fitted into you equipment.  While you are it, you may want to make note of the size of boots and skis you have been fitted into so that next time you know right away what equipment you need or if you plan to purchase what size will be of proper fit.

4.  Watch your speed and know your limits. 

Speed can be such a very dangerous ability once that set of skis is strapped to your feet.  However, until a skier is comfortable on the slopes speed should be somewhat avoided as to not

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