Fit-to-Live Health & Fitness Retreats use and the to help you optimise your health and fitness.
Whatever your aim: rehabilitate after injury or illness, weight loss, improve health and fight chronic illness, to get prepared for pregnancy, or simply to relax and re-charge.
Set in the , amongst forest, vineyards and sunflower fields, our aim is to enable everyone to have the knowledge and motivation to realise your full potential and perform to your best ability whether that be at work in an office environment, in your hobbies, as a parent or as an athlete.
In case of injury e.g. bruising, sprains, strains to any part of the body:
Protect from further injury - stop doing what you were doing!
Rest stay calm, lying down is usually best, wait for any spasm to subside
Ice apply anything cold for 10 minutes
Compression use a support bandage or cushions as needed.
Elevate an injured limb to reduce swelling.
Seek advice if necessary.
ealth & Fitness Retreats
Again, keeping your weight forwards and down the mountain reduces pressure on your legs.
Having your downhill leg too straight will put your anterior cruciate ligament (ACL) at risk if you fall in this position
You do not have to have super strong legs for recreational skiing, technique is everything
So, take a refresher lesson every holiday (if you are only budgeting for one lesson, take it on your second day to allow you time to find your ski legs on the first day and to set you up for the rest of your holiday)
Top Tips for Avoiding Ski Accidents & Injury
Fitness & Strength
Being fit and strong will reduce risk of injury
• core strength and balance helps your body to respond quickly to unexpected lumps and bumps
• tired or sore legs just do not perform well
• keeping your weight forwards and down the mountain reduces pressure on your legs.
Good technique helps prevent ski injuries
Prepare for Your Ski Holiday
Get fit to ski
Take time when hiring or buying equipment to ensure it is right for your height, weight and ski ability.
Make sure the bindings are set correctly, and be particularly careful if borrowing equipment from a friend.
always get your binding checked at a ski hire shop if you don't know when they were last checked or if they've taken a big knock - 15€ is a small cost to pay for your ski safety.
do your boots up correctly:
top (leg) two first, the more control you need, the tighter these should be (including the power strap) so that your ankle flex is conveyed to the boot and ski
lower (foot) two should be able to close easily with thumb pressure to prevent excess movement but not so tight as to cause cramp.
If your foot still moves in the boot you may need an insole to help control your arch movement - ask for advice at your ski shop.
if you own your own skis do make sure that your skis are regularly serviced, particularly to help you hold an edge on ice.
Remember the sun is much stronger at altitude, with the added reflection from the snow, so wear good sunscreen (e.g. Boots Soltan Face) and ensure you have good goggles.
On cold and snowy days, make sure you have adequate face protection: wear a balaclava or buff and carry extra glove liners.
Wear a helmet!
Know the mountain
Know what time the lift system shuts so you don’t get stranded!
Especially if you stop at a hut for some Apres ski
Just because there are other revellers still there, don't get caught out having to ski off the mountain in the dusk if your skills are not up to it!
Check the piste map and signage so that you always know where you are heading and that you are capable of skiing your route
Don’t end up with your only way down via a black run, when you're not ready for it!
Learn to side slip well so that you can get your self down an expectedly steep section.
Carry a piste map which you can refer to if you lose the people you are skiing with or there is a whiteout
In poor visibility, keep to pistes below the tree line - they offer protection and better visibility
Know Your Limits
Most injuries occur on the last run of the day :)!
Admit when you are tired, and don’t ski if your legs are begging for a rest.
Be confident but realistic about your ability, and don’t feel afraid to have a hot chocolate stop if you are flagging!
Reaction times slow after alcohol, and one’s ability to assess risk is altered.
Minimise alcohol at lunch if you plan to ski after.
Furthermore, be mindful of skiing early the next day after a heavy night!
See for more advice.