With the approach of winter comes the desire to get back on the slopes, either with one slippery plank under your feet or two. Now is a good time to start taking steps to avoid injury when you hit the slopes.

A preseason conditioning program can decrease the chances of a variety of injuries. A cardiovascular fitness program should involve exercise 3 times a week and elevate your heart rate for at least 20-30 minutes. Your improved cardiovascular ability will allow you to handle the high-altitude thin air and enable you to stay on the slopes longer with less fatigue.

You should also begin a strengthening and stretching program. Working on leg extension (knee straightening) and squats will improve the strength of the thigh muscles, increasing endurance. Stretching exercises, especially for the back and legs, can allow more flexibility before a point of injury is reached.

For the equipment attached to the skier, it is vitally important to have a modern boot and binding adjusted for both weight and ability level. If you are skiing on bindings which haven’t been checked or adjusted in years, you risk serious injury because the release properties may have changed. For snowboarders, wrist guards are an important safety item. For both boarders and skiers, a helmet is a wise investment for both safety and comfort.