Stop your ski holiday from going downhill

With the Winter Olympics under way, many will be inspired to take to the slopes, but beware of day three! According to the British Chiropractic Association (BCA), skiers are most likely to injure themselves at 4pm on the third day of a holiday.

Matthew Bennett, BCA chiropractor and the first to work with the British Alpine Ski team, comments: "After three days of skiing using unaccustomed muscles, skiers become confident but are physically tired, and their capability isn't necessarily matched to their confidence".

So, if like hundreds of Brits, you are skiing this season, the BCA has provided the following tips:

Pre-Ski fitness tips:

Exercising through squats, sit-ups and cycling is good.

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n Balance is the single most important factor in skiing. Use a wobble board to improve balance and build up ankle muscles. Rocking heel to toe is good for snowboarders and left to right is best for skiers.

Use a mini trampoline to work all those "skiing" muscles.

Roller blading is perfect practice and will help you develop a good ski posture.

Out on the slopes:

Warm up before strenuous skiing. Start off gently rather than heading straight for the black runs and round the

day off with a stretch.

Over exertion will ruin your holiday – listen to your body. Pain is a warning sign.

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Drink plenty of water and isotonic drinks to avoid dehydration and stay clear of alcohol, tea and coffee.

No matter how many lessons, skiers won't improve without the right boots. Get a moulded footbed from the ski shop first as this improves fit, comfort and ski control. Opt for a shop with a wide range of boots so you are spoilt for choice.

A large number of people are injured by slipping on ice at the ski resort, not just on the slopes. Wear shoes with a deep treaded sole and use strap-on studs for ski boots.

Skiers can call the BCA on 0118 950 5950 to find their nearest chiropractor or visit www.chiropractic-uk.co.uk.