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The boots put stress on the knees, which can lead to injuries to the anterior cruciate ligament (ACL). This ligament is 1 of 4 that connect your thigh bone to your lower leg. An ACL injury can leave your knee unstable. Both beginning and advanced skiers can injure their ACL. Beginners are more likely to damage the ligament during a fall, when they flex their knees at the same time that their boots push their legs forward. Advanced skiers can injure the ligament when they are landing from a jump or trying to recover from a fall.

The binding tension is important because it controls when your ski will release from your boot. If the tension is incorrect, the ski may release too soon or too late. This puts you at risk for serious injury. You should have your bindings, and your boots and skis, checked every year by a ski technician.

It's important to learn the basics of the slopes from a qualified ski instructor. You need to know how to stop, turn, and remain in control when you ski. Once you've taken lessons, evaluate your skills before progressing to more demanding ski runs. Don't be swayed by others who want you to take a run that is beyond your skill level. You must be able to stay in control on any slope you tackle--and to stop if you need to.

You might not think that dehydration is a risk in winter. But it can be a problem when exercising in cold, dry conditions. You should drink water before you start out. And rehydrate throughout the day, even if you don't feel thirsty.

Experts say the risk for injury is twice as high in the afternoon. This is because skiers are tired. A skier suffering from fatigue is less able to cope with obstacles on the run. Dehydration is a contributing factor to the increase in afternoon accidents.

Conditioning exercises help your body get ready for ski season. Conditioning means your muscles will not get tired as fast. This can help prevent injuries. Hamstring exercises are very important. They help keep the knee stable and your lower leg from extending too far forward. Quadriceps exercises should be done as well. Check that your equipment fits correctly and is in good working order. Be careful on the slopes. Don't ski when you are tired. And don't try runs that are beyond your skills.

Many snowboarding injuries occur during a person's first season of snowboarding. Beginning snowboarders are more likely to be injured than more advanced snowboarders, even though the advanced snowboarders try more dangerous moves. Falls are the leading cause of snowboarding injuries, followed by jumps.

Head injuries are common in snowboarding accidents, when the head hits the ground at the end of a fall. The injury may be more severe if the snow is hard-packed or the surface is ice.

Other safety tips for snowboarding: When you aren't on your snowboard, don't leave it in a place where it may become a runaway board. When turning, especially in a backside turn, check any blind spots.