It's never too late to start preparing for a winter ski or snowboarding trip, writes Claire Shoesmith
So that's it. Christmas is over and you've got more than three months to wait until the Easter break. Spring isn't due for two and a half months and the days don't seem to be getting any longer. It's winter and things seem bleak. That is, unless like me, you are a winter holiday person. If that's the case, then there's plenty with which to occupy your mind, and preferably your body too.
I'm presuming you have already booked your trip, whether it be a chalet in the French Alps, an all-inclusive hotel in Aspen or a family break in St Anton, but if you haven't, there's no need to panic. There are still plenty of late deals available to the most popular resorts. The important thing now is that you prepare yourself.
"A week's skiing holiday is often the most strenuous exercise a lot of people have and it's essential they prepare themselves adequately beforehand to ensure they get the most out of their trip," says Sarah O'Donnell, a Dublin-based chartered physiotherapist. "If you aren't prepared, you will come back with an injury."
According to O'Donnell, many people don't realise how demanding skiing and snowboarding can be on their bodies and fail to prepare in advance. This can lead to muscle soreness and damage, and sometimes force you off the slopes for a day or more of your holiday. "There are several very easy exercises people can do in advance to prepare themselves for a skiing holiday," says O'Donnell. "You don't even have to go to a gym. Many of them can be done in your own home."
The three key areas to focus on are muscular strength, flexibility and cardiovascular fitness. Strong thigh muscles and a healthy cardiovascular system will enable you to keep skiing for longer, while increased flexibility will help you navigate the twists and turns of the people-scattered slopes, as well as hopefully making you less stiff when you inevitably take a tumble.
All these combined together will help you feel less tired and therefore reduce the chance of injury, meaning you are awake and alert enough to appreciate the full potential of the après-ski.
While many people will tell you that you need to start preparing for your trip about eight weeks prior to your departure, O'Donnell says it's never too late to make some attempt to relieve your body's suffering on the slopes.
"It's a case of better something rather than nothing, even if it's only a few weeks' worth of activity," she says.
"You can even make a difference to your leg muscles by just squatting up against the wall for a few minutes while you're watching television."
For those who have never been on a skiing holiday before, the Westwood Club at Leopardstown Racecourse is offering a special pre-ski programme to help you shape up. Beverley Hally, programme director at the club, says demand for the twice-weekly classes is high at this time of year.
"The feedback we get is very positive," she says. "The training makes a great difference to how people enjoy their holiday."
Hally recommends you attend such a class for a month prior to your trip, though unfortunately the programme is currently only available at the group's Leopardstown branch.
You can also give yourself an idea of what you're letting yourself in for by getting a bit of practice, or maybe the odd lesson or two, at the dry ski slope at the Glencree Centre in Co Wicklow.
Once at the resort, you can also help yourself by ensuring you warm up and down properly before and after your day's skiing, says O'Donnell.
"An all over body stretch will really help ease any aching muscles, in particular in the hip and back areas," she says.
"Taking a hot bath will also help ease off any muscle soreness."
According to O'Donnell, who, as well as working at the Ballsbridge Physiotherapy Clinic, also has her own practice in Arklow: "One thing I can't emphasise enough, is do not continue skiing or snowboarding if you're injured."
"If you do hurt yourself, it's essential that you see a registered medical practitioner as soon as possible." The most common injury developed while skiing is damage to the knee, usually the ligament or cartilage and failure to rest properly can lead to months of treatment after your holiday and in some cases surgery.
Snowboarders tend to be more likely to hurt their upper limbs because they don't carry poles and therefore put their arms out in front of them to stop them falling.
"We have seen an increase in injuries to the upper limbs over the last few years as more and more people try out snowboarding," says O'Donnell.
Another thing to bear in mind, again especially for snowboarders, is whether all the activities you want to take part in are covered by your insurance policy.
According to Matt Hall, office manager at online insurer, travelinsurance.net, some policies don't include incidents that occur while in snow parks, where many boarders spend a lot of their time practising jumps and tricks.
Hall also warns that while some policies now include off-piste skiing, they often require that you have a guide with you and if something happens while you are on your own, you will be unable to make a claim.
Carmel Mulroy of the Irish Insurance Federation urges anyone considering going on a skiing holiday to read the small print of the policy and ensure it covers extreme sports. She says it's worth bearing in mind that you may have to pay more if you wish to heliski or go off-piste.
It's also worth looking out for a policy that will reimburse you for any prepaid expenses, such as ski and boot hire or a ski pass, should you be unable to travel. According to Mulroy, most policies will reimburse your flight and accommodation if you are unable to take the trip, but prepaid expenses are a different matter. "You should also check that you are covered to be airlifted from the mountain," says Mulroy. "It's a horrible thought, but you never know what will happen and it's better to be safe than sorry."