Whether you ski cross-country or downhill, following these guidelines can help you avoid soreness and injury:

  • If you're feeling tired, quit early. Injuries are more likely to happen later in the day when you're fatigued, your reflexes are slower and the daylight isn't as good.
  • Drink lots of water before, during and after your runs. Don't let the cold weather or an absence of thirst trick you into a false sense of complacency. Your body is working hard, and it needs fluids.
  • Stretch your muscles before and after skiing. Especially vulnerable: the hamstrings (muscles in the back of the thighs), which are often overlooked.