Avoiding Winter Sports Injuries

WASHINGTON, DC (WUSA) -- If you're like many now that the weather is getting chillier you may be gearing up for a skiing or snowboard adventure.

There may just be a few things you may want to consider before your return back to the mountains this season.

Any skiing or snowboarding novice may be a bit timid taking that first run down the mountain. First time skiier Robert Snead wants to focus on things he can do beforehand to eliminate his anxiety and maximize his performance.

Robert says, "I've heard a lot of horror stories, I don't want to break any limbs, any legs or anything else like that but I know there is a lot of squatting involved."

Fitness instructor Melanie Webb with Sports Club LA in Washington, DC says if you don't prepare ahead of time, serious injuries can happen.

Sports Club LA's skiing and snowboarding strength conditioning class focuses on key muscle groups.

"It involves strengthening, the abdominal muscles, the back muscles and the glutes," says Melanie.

Melanie also says one of the greatest dangers is accumulating too much lactic acid which can weaken your muscle response, and set you up for an injury.

"They will accumulate what we call lactic acid, that burn you feel in your muscles when your muscles get tired from exercising," says Melanie.

Agility is also neceessary for the body to handle skiing's twists and turns.

Using ladders or simply moving feet in a rapid motion can help strengthen glutes. She says,"Like you see ladders, it's all about moving your feet quickly and being able to think quickly and recover and being able to get into your rythym."

Falls are inevitable for even the most skilled of skiiers, however, exercises like lunges and squats help strengthen knees, ankles, hips and shoulders helping keep your body upright on tricky terrain.

Finally, stablizing joints will help new skiiers traverse the mountain safely.

Melanie says the most common accidents can be the ones where the ski gets behind your body.

She says, "Your body has a lot of momentum at that point and gravity is still going to pull you forward and that's where a break occurs."

Your body will thank you for taking a class or including strength conditioning exercises before you hit the slopes and it will safely prepare you for all your winter fun.

Bottom line is that strength conditioning will help you build muscles so they won't tire while you're on the mountain. Melanie also says make sure you are hydrated. Your muscles can become dehydrated and they are most likely to fatigue.

Weak muscles from spending all day on the foothils is the number one contributor of people having a serious injury.

To find out more information:

http://www.mpsportsclub.com/clubs/washington-dc/fitness-private-training.php

Written By : Lauren Vance, Multimedia Producer