Newswise — Ski resorts in Colorado and across the rest of North America are ramping up for the coming winter sports season, and with a little training and preparation most skiers, snowboarders and other athletes can avoid injuries, experts say.

Each year, thousands of winter sports enthusiasts suffer sprained wrists, dislocated shoulders, broken bones and other serious injuries due to risky maneuvers, lack of training and preparation, improperly fitted equipment and other variables, said Eric McCarty, MD, director of University of Colorado Sports Medicine, chief of sports medicine and shoulder surgery, and an associate professor of orthopedics in the CU School of Medicine.

"These athletes " if they know what they are doing " can prevent a lot of unnecessary injuries," Dr. McCarty said. "You need to be in good shape to take down hill runs. At the end of the day you're fatigued, and that's when people get hurt as well."

Dr. McCarty, team physician for the University of Colorado and University of Denver sports teams, said fitness classes tailored for winter sports training are ideal for both dedicated athletes and weekend warriors looking to shape up before hitting the slopes.

"You have to have fitness, stamina and endurance," he said. "Now is the time to take fitness classes."

When gearing up for the winter sports season, many athletes practice plyometrics, a series of side-to-side exercise moves combined with jumping and short bursts of speed that mimic mogul skiing and enable skiers and snowboarders to gain flexibility and endurance in their ankles, knees and hips. If started early enough, Dr. McCarty said such routines can effectively help winter sports enthusiasts avoid injuries and enjoy the time they spend skiing, snowboarding or snowshoeing.

Among the most common winter sports injuries are wrist sprains for snowboarders and knee injuries, including anterior cruciate ligament or ACL tears, for skiers. Dr. McCarty said both skiers and snowboarders can suffer head injuries on the slopes and he recommends they consider wearing helmets. Serious head injuries can result from falling backward onto packed snow or ice, or colliding with other athletes on the slopes, he added.

Winter sports enthusiasts also are prone to suffering dislocated shoulders when they fall sideways, said Dr. McCarty, who is heading up a national study to test an innovative new sling that promises new treatment options for athletes who injure their shoulders.

In the end, fitness, safety, good nutrition, and protection from the elements are considerations skiers and snowboarders should keep in mind before heading to the high country. Children and adults alike would benefit from the following guidelines to prevent injuries:

* Shape Up: Get into shape ahead of the winter sports season; cardiovascular fitness is as important as strength and flexibility.* Nutrition: Drink plenty of water before hitting the slopes. At altitude, dehydration can slow down even the hardiest athletes. Eat healthful, carbohydrate-rich meals for stamina.* Protection and Safety: Wear a helmet. Use properly fitted equipment. Put on sunscreen and lip balm. Dress in layers to adjust to variable weather.* Play it Safe: Exercise caution in uncertain winter conditions and follow safety rules. Do not take unnecessary risks.

The University of Colorado at Denver and Health Sciences Center is one of three campuses in the University of Colorado system. Located in Denver and Aurora, Colo., the center includes schools of medicine, nursing, pharmacy, and dentistry, a graduate school and a teaching hospital. For more information, visit the Web site at http://www.uchsc.edu.

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