Tips for Keeping Cold-Weather Sports Enthusiasts Safe on Snowy Slopes

Downhill skiing and snowboarding, the flashiest winter sports, attract more than 11 million participants a year. But other cold- weather pursuits--including cross-country skiing, ice skating and sledding--are getting their fair share of enthusiasts too. In 1998, 7.8 million Americans ice skated, and 2.6 million Americans went cross-country skiing, according to the National Sporting Goods Assn. (The Cross Country Ski Areas Assn., which has an informative Web site at https://www.xcski.org, says 8.5 million people a year participate in that sport.)

Among the factors behind the popularity of these sports is the low risk of injury as skates, sleds and cross-country ski equipment have improved.

Still, to minimize the risk and perhaps increase performance, fitness experts have a variety of suggestions for new or returning participants.

Work on your balance skills, advises Suzanne Nottingham, a personal trainer in Mammoth Lakes and a spokeswoman for the American Council on Exercise. Balance is crucial not only to reduce the risk of injury but also for good performance, she says.

Balance is easily improved, requiring only a couple of minutes a day, says Nottingham, who teaches sports conditioning and participates in winter sports. “Stand and balance on one foot,” she says. Hold for a minute, then change feet. It’s something you can do while waiting in a line or watching TV.

And take a lesson if you’re a novice skater or skier.

If you’re new to sledding, go with veterans. Remember to keep your body weight as close to the sled as possible, suggests John Ketner, a spokesman for Oley Sled Works, a manufacturer in Pennsylvania. That will help prevent the sled from overturning. Sleds ahead of you down the hill have the right of way.

On the first few sled runs, don’t start too high on the hill, Nottingham advises; this will help keep speed under control. Be especially cautious sledding on new-fallen snow, which can easily obscure rocks and other obstacles.

“People don’t get injured sledding because they aren’t strong,” Nottingham says. “They get injured because of lack of safety awareness.”

Common mistakes, she says, are allowing too many passengers on a sled or sledding on a crowded hill.

To avoid broken wrists during falls while ice skating, consider wearing wrist guards used by in-line skaters, Nottingham suggests. Many adults who ice skate also are wearing helmets, she says.

Off-season, in-line skating is a good workout to improve skills needed for both cross-country skiing and ice skating, Nottingham says, because many of the same movements are used in all three sports.

Before engaging in any winter sports, check the air temperature and the windchill factor, advises the American Council on Exercise. If the temperature dips to zero, warm the air you are breathing by wearing a scarf or mask over your nose or mouth. Dress in layers, and choose clothing that can trap air but that allows sweat to pass through. Avoid heavy cotton sweats or tightly woven clothing because these will hold in moisture, and they do not provide a layer of dry air near the skin, which is crucial to staying warm. Underwear made of polypropylene or similar material is advised.

Put on sunscreen and wear sunglasses.

And remember to take along water if you’re bound for cross-country trails.

Healthy Traveler appears on the second and fourth Sundays of the month. Kathleen Doheny can be reached at kdoheny@compuserve.com.