Cold

Skiing Safety Tips

Ski fitness and conditioning
Do not try to ski yourself into shape. Be in shape before you get to the top of the mountain. Poor fitness and conditioning are major contributing factors of ski injuries. Prepare months before your planned ski trip with a good conditioning program. One should utilize aerobic and stretching exercise, which targets the hip and thigh muscles such as cycling, step aerobics and swimming

Ski lessons
Learning proper technique from a trained professional is paramount. Studies show that the high level skiers have fewer injuries. A ski instructor will help you advance through the novice levels more quickly. Even advanced skiers can benefit from professional instructors by refining their skills, which will help to avoid injury. Do not rely on friends or family members to teach you how to ski. Use a certified ski instructor.

Equipment

• Obtain proper equipment. Be sure that your equipment is in good condition and have your ski or snowboard bindings adjusted correctly at a local ski shop. Wear a helmet to prevent head injuries from falls or collisions. Skiers and snowboarders should wear helmets specifically designed for these sports.
• When buying skiwear, look for fabric that is water and wind-resistant. Look for wind flaps to shield zippers, snug cuffs at wrists and ankles, collars that can be snuggled up to the chin and drawstrings that can be adjusted for comfort and to keep the wind out.
• Dress in layers. Layering allows you to accommodate your body's constantly changing temperature. For example, dress in polypropylene underwear (top and bottoms), that feels good next to the skin, dries quickly, absorbs sweat and keeps you warm. Wear a turtleneck, sweater and jacket.
• Be prepared for changes in the weather. Bring a headband or hat with you to the slopes (60 percent of heat-loss is through the head) and wear gloves or mittens.
• Protect your skin from the sun and wind by using a sun screen or sun block. The sun reflects off the snow and is stronger than you think, even on cloudy days!

Proper boot fit
Like ski bindings, the modern ski boot design has dramatically decreased lower extremity injuries. When selecting a boot, comfort and proper fit is important. When testing the boot in the store, keep the boot tightly buckled while walking about simulating skiing motions for as long as possible. If it does not fit in the shop, it will not fit on the slopes. This response can result in a dramatic reduction in your ability to control your skis, which increases the possibility for accidents

Recognizing fatigue
Recent scientific evidence suggests that fatigue is a major factor contributing to ski injuries. Skiing requires finely coordinated sustained muscle contractions. Most would admit that skiing tired is potentially dangerous. Yet, denial allows some to believe that they are exempt. Exercising common sense in understanding your own physical limits will help you to avoid injury when fatigue develops

Ski
Properly adjusted ski bindings, based on your weight, height, and level of expertise, can significantly reduce your chances of ski injury. If you own your own skis, have your bindings checked by a certified ski shop. Whether you rent or own your skis, make sure the release mechanism of the ski binding is tested while in your presence.

Beware of the chair lift
One of the most dangerous areas on the ski is not the slopes, it is the chair lift. Often these injuries occur when someone steps on the back of your ski. By trapping your ski, this results in a backward twisting fall, which is a common mechanism for knee injuries. If you ride on quad chairs, it is best to sit on the outer seats. By occupying the centre seat, you must avoid two people rather than one when disembarking. Conventional snow skiers should avoid riding the chair lifts with snowboarders. Snowboarders sit on chair lifts with their snowboards angled at 45°.

The art of falling
Anyone who has ever donned a set of snow skis has experienced a fall. Research has identified certain manoeuvres, which are potentially dangerous and can lead to knee ligament injuries.

They often occur when the skier is:
1) attempting to get up while still moving after a fall
2) attempting a recovery from an off-balanced position
3) attempting to sit down after losing control

A profile has been recognized when these situations occur:
1) Uphill arm is back.
2) Skier is off-balance to the rear.
3) Uphill ski is un-weighted.
4) Hips fall below the knees.

You are advised to:
1) Place your arms forward.
2) Skis together.
3) Hands over skis.
4) Do not fully straighten your legs when you fall, keep them flexed.
5) Do not try to get up until you stop sliding.

Avoid using ski pole straps
Slipping your hand through the ski pole straps increases the likelihood of thumb and upper extremity injuries. The ski pole strap locks the wrist and hand to the pole. The pole acts as a lever against the thumb, which can result in injury. The purpose of the strap is to hang the poles up on a hook. If you cannot break the habit of using the straps when holding ski poles, cut them off, it will reduce your chance of injury.

• The key to successful skiing and snowboarding is control. To have it, you must be aware of your technique and level of ability, the terrain, and the skiers and snowboarders around you.
• Take a couple of slow ski or snowboard runs to warm up at the start of each day.
• Ski or snowboard with partners and stay within sight of each other, if possible. If one partner loses the other, stop and wait.
• Stay on marked trails and avoid potential avalanche areas such as steep hillsides with little vegetation. Begin a run slowly. Watch out for rocks and patches of ice on the trails.
• Be aware of the weather and snow conditions and how they can change. Make adjustments for icy conditions, deep snow powder, wet snow, and adverse weather conditions.
• If you find yourself on a slope that exceeds your ability level, always leave your skis or snowboard on and side step down the slope.
• If you find yourself skiing or snowboarding out of control, fall down on your rear end or on your side, the softest parts of your body.
• Drink plenty of water to avoid becoming dehydrated.
• Avoid alcohol consumption. Skiing and snowboarding do not mix well with alcohol or drugs. Beware of medicines or drugs that impair the senses or make you drowsy.
• If you're tired, stop and rest. Fatigue is a risk factor for injuries.

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