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Just chill: Take it easy on ice and ski slopes

  SAN FRANCISCO — For active people invigorated by the cold, skiing, snowboarding, ice skating and sledding are some of winter's top pleasures. But those sports can also be the cause of numerous injuries.

From minor strains and sprains to more-serious ligament tears and broken bones, winter activities often lead to the trauma center. And while advances in ski and snowboard technology in particular have helped reduce the number of emergency-room visits, a lack of preventive preparation keeps the numbers high.

Taking a few simple precautions such as cutting the day short if you start making sloppy turns on the slopes makes sense, said Dr. Matthew Shapiro, who's on the board of directors for the American Academy of Orthopaedic Surgeons and practices in Eugene, Ore. "Then it's time to get the heck off the mountain."

Pushing past the point of fatigue, especially among skiers trying to get their money's worth from expensive lift tickets, is one of several mistakes that can lead to winter-sports injuries, some of which can sideline you for the rest of the season, medical experts say.

"I very commonly see last-run-of-the-day ski injuries," said Dr. Richard O'Brien, spokesman for the American College of Emergency Physicians and an emergency physician in Scranton, Pa. "They had an absolutely wonderful day and the bus is coming and they have to get home and ... they get hurt."

People also don't think about replacing their fluids in cold temperatures like they do in the heat. But drinking plenty of water and eating right is just as critical in the winter, O'Brien said.

"You can get dehydration after a long day of skiing, sledding and hockey, you bet," he said, noting it can increase the chance of injury. "You're tired, don't have energy, get cramps and fall."

Weak leg muscles also contribute to fatigue and injury, said Dr. Herb Alexander, an orthopedic surgeon in Ketchum, Idaho, near the ski resorts of Sun Valley. "People need to be exercising well before the first snowflakes fall," he said.

The quadriceps on top of the thigh and the hamstrings behind it need the most regular attention for skiing, he said. "You count on those a great deal when you go down the hill."

"You're less likely to tear your ACL if you have both those muscles strong, less likely to tear the medial collateral ligament and less likely to have a fracture of the knee joint."

Skis going in different directions and sudden shifts in body weight can put too much stress on the joint, he said.

Expensive ski vacations can intensify the pressure to have a good time and take excessive athletic risks. The average cost of an adult's weekend lift ticket was $57.82 for the 2004-05 season, according to a national survey of 155 ski resorts from the National Ski Areas Association (NSAA.) This year's maximum price hit $81.

Ski injuries evolved over the years, from mostly ankle problems caused by lace-up boots and cable bindings several decades ago to shin-bone injuries as boots became bigger and taller, Shapiro said. Then technology changed, ushering in bindings that released and shorter, shaped skis.

Shaped skis allow people to turn faster, Alexander said. "Even though we have more knee injuries, we have less ankle injuries now because of these new shaped skis."