Skiing holidays are increasingly popular, but if it is your first time you need to be prepared. There are certain things you can do to help prevent injuries and keep you on the slopes for longer. Hélène Hofmanreports
More than 60,000 people in Ireland will go on ski holidays this year, according to figures from the World Tourism Organisation. Of these, most will go around Christmas and early in the New Year and many will be beginners.
"You need to be of a certain fitness to ski," explains chartered physiotherapist Ruth McGee.
With the average day on the slope starting at 10am and finishing after 4pm, beginners can find themselves exhausted early on in the holiday. "It's a long day and everything deteriorates over the course of it and that's when you're likely to get injured.
"The whole lifestyle of getting up early, staying on the slopes late, drinking and staying up late can really wear you out," says McGee.
"You're most likely to get injured on your first day because of inexperience and your last day because of fatigue.
"You really need to be in good shape before heading out so that you can make the most of it."
The most common injuries are knee injuries, caused by the twisting and turning movements in skiing.
According to McGee, recovery time can vary from six weeks for a simple sprain to nine months for a more serious knee injury that may need surgery.
To reduce the risk of sustaining an injury and to ensure you have as much energy as possible, you should begin your preparations about six weeks before your holiday.
There are several areas that you need to build up and these are: cardiovascular fitness; flexibility; muscle strength; balance and co-ordination.
"Some people expect to go skiing having had a sedentary lifestyle the rest of the year and that's just daft," says chartered physiotherapist Anne Blaney.
"Too many people don't think that skiing is exercise when in fact it's a good aerobic workout," she says.
"It's particularly tough if you're a beginner. You can expect to fall and have to get up and laugh about it. Having to pick yourself up so many times will use a lot of energy," says Blaney.
According to both McGee and Blaney, walking, cycling or jogging at least three times a week will improve your endurance. Going to the gym will mean you're more flexible and strong.
However, there are also a number of exercises you can do at home that mimic the movements used to ski and will help prepare your body for the trip.
Blaney recommends doing a series of exercises about twice a week. This would involve doing one set of eight repetitions for each exercise and building up to three sets of eight by the second week.
The main muscles to concentrate on are the backs of the arms, the front of the thighs and the gut muscles. Many regular exercises to supplement these can be incorporated into the routine.
However, Blaney also recommends a number of ski-specific exercises.
The straddle jump, for example, will build up your muscle strength. You stand on a low step, and jump down landing with one foot either side of the step. You then jump back up again, bending your knees slightly on each standing.
Another option is walking lunges. You stand with your feet shoulder width apart with knees slightly bent, back straight and abdomen pulled in. Bend your elbows and hold your hands in front of you at chest height as if you were holding ski poles.
Then take steps forward so that there is a 90-degree bend in both knees - Blaney likens it to genuflecting on the back leg. Then step back into position and repeat using the other foot.
You can also try downhill squats, where you stand with your back to the wall, draw in the abdomen and bend elbows, again holding your hands in front of you as if you had ski poles. Squat down, keeping your back straight and hands in front until the knees are bent to 45-60 degrees and hold for as long as you can.
To make this move more difficult, you can try it without the wall.
Lateral jumps will improve your balance as well as your strength. To do them you draw a line on the floor and stand on the left leg about 30 centimetres from the line. Jump up and over to the other side of the line, bending your knees and landing only on your right foot.
Hold for a few seconds and then jump back over the line onto your left foot in the same way.
It is recommended that you get lessons when you arrive at your resort, but you can also start at home.
The Ski Club of Ireland, based in Kilternan, Co Dublin, offers two-hour classes to beginners on its artificial dry slope for about €28 for adults. Special three-day packages are also available over Christmas.
Rosemary Mayrhubert, one of the club's 95 qualified, volunteer ski instructors, estimates that about 5,000 beginners opt to take lessons at the club every year.
"You should take at least four lessons if you can. When you ski you use muscles you wouldn't normally use and it does prepare you for using these muscles.
"It's also about getting the technique right and it means you'll get up the mountain quicker," she says.
"Skiing is more strenuous if you're a beginner but here you can pick up the basics before heading off," she says.
"After four lessons you should be able to use the lift, stop and make turns. Once you get out on the slopes, you'll be more relaxed and you'll really get away from all the stresses back home."