Sloping off

Skiing is a popular sport but a big cause of injuries – so it pays to prepare.

Let's face it, we’ve all known somebody who has found themselves incapacitated after an unfortunate mishap on a skiing adventure.

Whether it’s a spectacular tumble and roll ending in a knockout, or misplaced feet resulting in broken bones, landing in hospital is a real risk of taking part.

And while the sport is an important part of the AT calendar, providing fitness benefits and a great way of socialising, military medical bosses have voiced concern at the high number of troops falling victim to injuries.

Following the publication of a new Army health booklet, Be Fit, Ski Fit, which provides an exercise programme to condition personnel for the slopes, we asked sports massage professional and reservist PTI Cpl Mark Bailey (AGC (RMP)) for some extra tips on staying injury free during the winter sports season...

1 Get a head start

Prepare in advance of hitting the slopes, at least three months before. The stronger and fitter you are, the more you’ll enjoy skiing.

2 Perfect your pins 

Your legs and ankles are going to take some punishment. Strengthen the muscles supporting your joints with exercises such as hamstring curls and squat jumps.

3 Core is key 

Good stability and balance are important. You will find exercises in the booklet such as balances with deep squats – you might also find that taking up yoga helps.

4 Get used to the grind 

Skiing requires endurance – day-to-day you can build this up through cycling or getting on the rowing machine in the gym.

5 The climb will cost 

Remember you’ll become more fatigued at higher altitudes and in the cold.

6 Know your limits

Don’t try anything too ambitious if you are still a novice. Don’t overstretch yourself and make sure you call it quits when you’ve had enough.

7 Block out booze

Avoid alcohol during the trip. Even a single evening drink will make you more fatigued on the slopes. Maybe have a celebration at the end.