SAFETY: There is a common belief that the third day of a skiing holiday is the day to take most care. After the first two very active days, tiredness tends to catch up on novice skiers and those who are out of practice.

Mr Anthony Levingston of the Ski Club of Ireland says the golden rule of skiing is to stop and call it a day if you feel yourself getting very tired.

Experts agree that the best way to prevent injury is to physically prepare yourself for the trip.

The Irish Society of Chartered Physiotherapists, which represents more than 1,300 members in Ireland, recommends working on increasing the strength of the muscles on the front (quadriceps) and back (hamstrings) of your thighs. You should also work on stretching your calf muscles, which should be stretched as part of your pre-ski preparation - and also while on your trip.

If you are a first-time skier, lessons on a dry slope before the holiday will make all the difference between remaining on the nursery slopes and getting further up the mountain. They also help to develop the right muscles.

When you get to do the real thing, make sure that your skis are measured for your size and ability. Your boots should be the correct size and fit comfortably.

Ski bindings should be adjusted prior to each trip - if they are too tight your boot may not disengage from the ski when you fall, causing injury.

The most common skiing injuries presented to chartered physiotherapists are ligament and cartilage injuries around the knee. Lower limb and upper limb fractures are also common, as are shoulder dislocations.

The Society warns all skiers:

Do not ski on runs beyond your ability.

Take heed of warning signs on the slopes and at ski stations.

Rest if you are tired and keep warm at all times.

Ensure you are aware of skiing etiquette on the slopes.

If you do sustain an injury, consult a medical practitioner at the time and/or a physiotherapist on your return home. Remember the first line of defence for an injury is RICE: rest, ice, compression and elevation.