Skiers usually injure themselves half-way through their holiday, often because   they are unfit.

  For the first part of the holiday the skier is fired up with adrenaline and   enthusiasm, by midway fatigue sets in. This is when injuries occur.

• Being as fit as you can
• Using the correct binding settings for individuals' weight
• Not over-tightening bindings
• Keeping boot soles clean of grit and compacted snow
• Using correct pole loop position: hands should pass up through the loops.
• Using the correct techniques
• Skiing with confidence

• Increase your endurance
• Increase your flexibility and co-ordination

• Stand with one foot forward.
• Lunge forward at the hip until a stretch is felt at the top of calf.
• Hold.
• Next bend this knee until a stretch is felt lower down.
• Hold.
• Repeat.

• Stand with one foot on a bench.
• Straighten knee until a stretch is felt in the back of the thigh.
• Remember to keep your back straight.
• Tip forward at the hip until a greater stretch is felt.
• Hold and release.

• Start by facing a wall.
• Stand on one leg and grasp the other ankle.
• Gently take the knee backwards until a stretch is felt in the front of this thigh.
• Hold for five seconds.
• Ease off.
• Repeat.

• Standing with legs apart, turn one foot out.
• Bend this knee until a stretch is felt in the upper thigh of the other leg.
• To increase the stretch gently sidebend over this leg.
• Hold, release and repeat.

• Sit or stand as you choose.
• Reach one hand behind your head and try to grasp with the other hand.
• Gently pull towards this shoulder.
• Repeat over the other shoulder.
• If hands do not meet, hold them as close together as you can.

• Step ups.
• Step downs.
• Use the stairs as much as possible.
• Walk instead of driving as much as possible.

• Stand on one leg, with knee slightly bent.
• Try to gain balance.
• Close one eye, then the other.
• Hold for 30 seconds, then repeat with the other leg.
• Hold onto something until practised.