With early snow falling in Europe, many skiers will soon be jetting out to the pistes. But it could all be over in a second if you have an awkward fall, a collision or a bad landing from a jump. All three are prime causes of damage to the anterior cruciate and medial collateral ligaments in the knee, which can incapacitate you for months and accounts for 40% of all injuries to skiers. If you suspect a knee injury, you must stop all activity immediately.

To reduce the risk, in the weeks before you travel, do daily warm-up exercises to improve core fitness and hamstring and quad strength. Also train with a balance board (see Kit Bag, below) to help coordination and balance, known as proprioception. Before skiing each day, perform a “self-test” to check your bindings will release when needed.

If you sense a fall is inevitable, fall early rather than try to prevent it, and don’t get up until you’ve stopped moving, otherwise the tail of the ski may catch in the snow and wrench your legs.

Most accidents occur in the afternoon as people tire, so eat a nutritious breakfast full of complex carbohydrates, and keep slow-release energy snacks in your pocket. Take it easy on your first couple of days and avoid last-run-of-the-day carnage by descending with the gondola instead.

TAKING IT FURTHER

www.ski-injury.com Information on ski and snowboard accident prevention, including details of how to “self-test” your ski bindings

www.sportsinjuryclinic.net Here you’ll find advice on a range of injuries as well as a list of British clinics offering treatment should the worst happen

www.dissent-ski.com Offers ski tuition by expert English instructors in the French Alps, which can be tailored to skiers with existing injuries

KIT BAG: ESSENTIAL GEAR FOR PREVENTING SKIING INJURIES

Original training package natural balance board £100 www.indoboard.co.uk This board will improve your proprioception and strengthen your legs and ankles. It can also be used for squats, lunges and upper body work, and comes with an instructional DVD.

Travel and recovery tights £60 www.skins.net Use these body-moulded Lycra tights after a day’s exertion on the slopes to reduce postmuscle soreness and speed recovery time from soft-tissue injuries. They work by maintaining an optimal skin temperature without affecting core temperature to improve your blood flow and circulation.

CTi knee brace £438 www.ossur.co.uk

If you have had an anterior cruciate or medial collateral ligament injury, or are vulnerable to one, this off-the-shelf carbon fibre and silicon knee brace will support the knee while allowing normal flexion and extension movements. It needs to be fitted by a clinician (included in the price). A custom-made alternative costs £748.

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