5 Tips to Avoid Winter Sports Inuries

Following a six-week training plan to build strength can reduce the risk of injury on a winter sports break. According to a past US study, falls account for 75-85% of all ski injuries, mostly causing sprains, fractures, tears and dislocations. Of these, 30-40% affect the knee area, with women most likely to suffer this type of injury, the American College of Sports Medicine in Indianapolis reports.

An unexpected accident on the slopes can happen at any time and a training regime combined with winter sports travel insurance can avoid an enormous medical bill!

Get a fitness plan

Although some injuries are unavoidable, improving strength and fitness is the best way to decrease the chances of getting hurt. I recommend following a structured six-week training programme before going away, addressing any areas of weakness.

My 5 tips to avoid winter sports injuries

1) Vary your training

I advise people to mix up their training ahead of their holiday. It should include 30 minutes of aerobic or cardio three to five times a week, strength training three times a week, and flexibility and balance training to improve key areas such as quads, glutes and hamstrings.

2) Build up slowly

Once out on the slopes, skiers and snowboarders should take a sensible approach to how much they do, building up gradually. That gives the body time to adapt to the strains of winter sports and will reduce the risks associated with exercising while tired.

3) Rest if needed

Winter sports vacationers shouldn't be afraid to have a lie-in or take a day off to give their muscles a well-earned break if their body is telling them they need time to recover.

4) Check your equipment

I cannot stress enough the importance of making sure everything is in good working order, whether it be ski boots or bindings. Check everything fits well (not too tight or loose) and does not to place unnecessary stress on the body.

5) Stay hydrated

A day on the slopes is tough, and keeping the brain and body well hydrated will maintain both energy levels and mental alertness, which is particularly important for those skiers and snowboarders fond of après-ski.