As the ski season gets under way, the last thing skiers and snowboarders want is their first day to be their last.
According to physiology Professor Robert Mazzeo of the University of Colorado at Boulder, your best chance at staying injury free is to stay in shape.
"Fatigue is one of the primary causes of falls, which are the major cause of injuries," said Mazzeo. "The best way to battle fatigue is to get into shape."
Mazzeo suggests the following activities for getting into shape:
* Starting a running or cycling program to increase cardiovascular capability.
* Strengthening the legs through repetition of simple leg lunges. A series of squats, leg presses, calve lifts, leg curls and abduction and adduction exercises is suggested.
* Increasing your flexibility by stretching.
According to Mazzeo, the leg exercises can be done in the gym with machines and free weights or at home by leaning your back against a wall and repeatedly squatting into and out of a skier's position until your legs get tired. He recommends exercising three to four times per week.
Another tip for preventing injuries, said Mazzeo, is to warm up right before you hit the slopes. Cold muscles, ligaments and tendons are more susceptible to injury, said Mazzeo. He also warns people to watch for signs of fatigue and take appropriate action.
"Fatigue is really pretty localized, on the lower part of the thighs, and that's because you have this sustained isometric contraction putting pressure on the blood vessels," explains Mazzeo. "The muscle is lacking in oxygen and blood flow, and that builds up lactic acid, which causes the burning sensation."
If skiers or boarders feel that burning sensation Mazzeo cautions them to slow down or to stop and take a short break to allow the legs to recover.