Spotted a few more crutches, moon boots and grim expressions accompanying Canary Wharf workers this winter?

This might, in part, be down to a lack of prep ahead of a fortnight spent on the ski slopes.

Experts at Canary Wharf’s Pure Sports Medicine recommend a six-week strength training plan ahead of a sporty winter break to reduce the risk of returning to E14 with unwanted medical accessories.

Meanwhile, statistics from The American College of Sports Medicine suggest that falls account for 75-85% of all ski injuries, with the majority being sprains, fractures, lacerations and dislocations.

Of these, 30-40% affect the knee area with women being five times more likely to suffer an injury to this area.

Pure Sports Medicine performance coach James Phillips said: “We understand that not all injuries are avoidable, but being fit for winter sports can help.

“We recommend you follow a structured six week training programme before your holiday looking to address areas of weakness in your current performance and or training plan.

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Five top tips to avoiding Winter Sports injuries:

1. Training

Ensure you have a sufficient amount of variation to your training plan including aerobic fitness (30 min, three to five times per week), strength training (three times per week, upper & lower body stability/strength) and flexibility and balance training (assisting in reaction times and flexibility of key areas such as your quads, gluts & hamstrings).

2. Build slowly

We only ski once or twice a year and as such a sensible approach is to build slowly through your vacation with the amount of time spent on the slopes.

This gives your body time to adapt to the rigours of winter sports and will reduce the risk associated with exercising in fatigued states (remember skiing and snowboarding are exercise!).

3. Don’t be afraid to have a rest day or morning off

If your body is telling you it needs a rest its normally a sign of early fatigue.

Have a lie in and give those muscles a well earned rest.

4. Whether it be ski boots or bindings, make sure your equipment is in good working order

Check it fits well (not too tight or loose) and is setup so as not to place excessive stress on your body.

5. Stay hydrated – even more so if you enjoy Apres

A day on the slopes is physiologically taxing and keeping your brain and body well hydrated will maintain both energy levels and mental alertness.

Also Online: Tackle office-based injuries with Pure Sports Medicine