Do you wait for the holiday season as eagerly now as you did when you were a kid — not for the presents but because you can’t wait to get out in the snow? Whether you’re a veteran or beginning winter sports enthusiast, you can lower your risk of accident and injury by conditioning your body, preparing ahead of time and following basic safety rules at the rink and on the slopes.

Ice Skating
Skating can be a fun way to get outside during the winter months. Condition for ice skating by Rollerblading during spring, summer and fall, which will keep your skating muscles toned and limber. The National Safety Council advises the following guidelines for recreational skating:

• Make sure your skates fit correctly. They should be comfortable but snug enough to support your ankles. Your skate size may be up to a full size smaller than your shoe. The American Podiatric Medical Association recommends getting a doctor’s approval before skating if you have circulation problems.
• Have your skate blades sharpened annually.
• Stretch the muscles in your legs — especially your calves and ankles — daily, as well as before and after a session of skating. Properly stretched muscles are stronger as well as more flexible.
• If you're a beginner, learn how to stop and fall safely before setting out on your own.
• If you are skating outdoors on natural ice, make sure the area has been approved by the police or recreation department. The ice should be thick, solid, and free of cracks and debris. Never skate alone on natural ice. Make sure there is shelter available, and use it if you become cold or tired.
• If you are playing hockey, wear pads and a hockey helmet.
• Wear warm, layered clothing. Be sure to cover your head and extremities. Watch for signs of frostbite and hypothermia, and teach children to do the same (See box below.).

Sledding
Shooting down a snowy hill on a sled, toboggan or inner tube can be exciting fun for the whole family. However, the American Association of Orthopaedic Surgeons (AAOS) warns that accidents often occur at busy sledding hills, especially in "run out" areas at the bottom of a hill. In 2004, 74,000 sledding accidents occurred in the United States, totaling over $2.3 billion in health care costs. The AAOS offers these tips for sledding safely with your children:

• Make sure your children’s clothing — including gloves and boots - fits properly. Loose clothing can cause them to lose control of the sled. Flapping scarves or bootlaces can get caught under the sled.
• Have children up to 12 years old wear helmets while sledding.
• Have children sit upright and face forward on the sled to avoid head injuries.
• Allow your children to sled only during daylight hours or in a well-lit area.
• Teach your children how to roll off a sled if they feel out of control.
• Make sure there is always an adult present to approve a sledding hill and supervise sledding activities.

Skiing and Snowboarding
Skiing and snowboarding are rigorous sports that require prior training if you want to partake in them safely. Chris Fellows, director of the North American Ski Training Center in Truckee, California, recommends training year round to maintain the strength, flexibility, balance and endurance you need during ski season:

• Strengthen muscles of the legs, trunk and arms by doing squats, sit-ups and weight training.
• Stretch regularly for flexibility, including hips, hamstrings, calves, ankles and trunk. Consider taking yoga classes to increase both strength and flexibility.
• Improve balance and coordination by practicing jumping rope with your eyes closed and hopping up and down stairs on one foot.
• Get regular aerobic exercise for 40 to 60 minutes per session.

Once you hit the slopes, follow these safety guidelines from the National Ski Patrol:

• If you’re a beginner, take at least one lesson to learn how to stop and fall safely.
• Have your ski or snowboard bindings adjusted by professionals at a ski shop.
• Wear sunscreen and protective eye gear. Sunlight reflected off snow can damage your skin and eyes, even on cloudy days.
• Drink plenty of water to avoid dehydration.
• Dress appropriately, preferably in layers. Choose clothing that is wind- and water-resistant. Wear a hat and gloves or mittens.
• Take it easy. Do not ski or snowboard all day with little or no prior conditioning. Many injuries occur because muscles are overly fatigued.

Skiing and snowboarding put uncommon stress on the knees, making knee injuries more common than broken bones. According to Dr. Marvin Royster of the Peachtree Orthopedic Clinic in Atlanta, Georgia, “[K]nee ligaments are at the greatest risk” when you’re skiing, “because you have a ski on…and your body weight and the ski can torque those knee ligaments around to the point they either get strained or will actually even tear.”

The Santa Monica Orthopaedic and Sports Medicine Foundation has created a six-phase training program to prevent anterior cruciate ligament (ACL) injuries in soccer players, which can also be used to train for skiing and snowboarding. Learn more about the program here.

Whether you are skiing, snowboarding or sledding this winter, stay safe and warm!