Getting in Shape for the Slopes

If you’re dreaming of a ski vacation, now's the time to start getting in shape. Skiing is fun and usually safe, but injuries do occur. About 350,000 recreational skiers are injured on the slopes each year, but many injuries could be prevented if skiers used more common sense.

Working out in advance

A fitness program should begin at least six to eight weeks before a ski trip. The program should combine aerobic conditioning with exercises that stretch and strengthen lower-body muscles.

Aerobic conditioning can be achieved by working out three to four times a week for 30 minutes. Among the recommended activities are jogging, fitness walking, cycling, jump roping, aerobic dancing and in-line skating. Cross-country ski machines and stair-climbers also are effective.

Prepare your body for the rigors of skiing by doing the following exercises at least three times a week:

* To stretch the quadriceps muscles: Stand with your left leg straight, bend your right knee and grasp your right ankle with your right hand. Pull the heel toward the buttock and hold without bouncing until you feel the stretch. Repeat two or three times, then switch to the other leg.

* To stretch the hamstring muscles: Sit with your legs fully extended in front of you, with your knees straight. Try to touch your toes. Do not bounce, and bend only as far as you can without straining. Hold for several seconds. Repeat two or three times.

* To stretch the calf muscles: Stand with your arms straight out in front of you, resting your hands on a wall at shoulder level. Bend your left knee and stretch your right leg behind you; lower your right heel until it's flat on the floor. Hold without bouncing until you feel the stretch, then repeat with the opposite leg. Alternate two or three times with each leg.

* To strengthen the thigh muscles Stand on your left leg, then slowly raise your right leg to the front, back and the side eight times. Repeat with the left leg. Use light ankle weights. Wall squats are even better.

* To strengthen the calf muscles: Holding two- to five-pound weights in each hand, rise up and down on your tiptoes two or three times. 

On the slope

Injuries can still occur even if you're in good shape, so take precautions when you ski. It's especially important that you warm up each day before you get on the ski lift. Try these stretches:

• Do deep knee bends to loosen the quadriceps.

• Do toe touches (without bouncing) to warm up the hamstrings.

• Twist from side to side at the waist to loosen the back muscles.

Follow these safety tips, as well:

• Get enough rest.

• Don't drink alcoholic beverages at lunch. Skiing requires good timing and coordination, and alcohol can slow your reaction time.

• Know the mountain and don't take chances.

• Use up-to-date equipment and make sure it's working properly before you reach the slopes.

• Don't ski when you're fatigued. When making a proper turn becomes difficult, it's time to call it quits. The majority of injuries occur at the end of the day.

Treating minor injuries

If you do incur minor pulls or strains, here are self-treatment tips:

• Use ice, not heat, to ease pain and swelling.

• Don't use drugs to mask the pain so you can ski.

• Don't ski again until you can walk normally without pain.

• See a doctor if the pain gets progressively worse or a joint swells.