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But in case they haven't, Juneau physical therapists, who often see downhill winter sports enthusiasts after the athletes blow out their knees, have some tips to stay out of the emergency room this season.

One of the best ways to prevent ski injuries is to work on balance, said Stephanie Yates, a physical therapist with Action Rehab in Juneau.

"It helps your body know how to contract quickly and stabilize your joints," she said.

The better the proprioceptive balance, the less chance a skier has of falling after a rough landing. If she does fall, a skier should tuck her head to her chin, keep her arms in front of her and close to her body, and keep her knees bent, Yates said.

Like all athletes, downhill and Nordic ski enthusiasts alike should warm up and stretch, in that order, before starting a hard workout, Yates said.

The warm-up/stretch routine loosens the muscles and makes them less likely to strain from the more aggressive forces applied during a serious work-out.

"They could even just go on a 10-minute walk, a little bit of a jog, before they get into their gear and go up," said Yates.

The choice of runs probably is one of the most important factors in preventing injury, said Dennis Thompson, a physical therapist at Bartlett Regional Hospital.

"To try to push things beyond your level gets kind of scary because it's easier to wreck," Thompson said. "One accident could seriously change your life - no more hockey, no more Rollerblading ..."

Taking a lesson from the professionals at the ski area is a great way to prevent injuries, said Thompson, who is a skier.

"Those lessons up there are a bargain and they're really helpful," he said.

Another important tip to prevent injuries is skipping the last run of the day or maybe skiing only half-days in the beginning of the season, Thompson said. Also, skiers and boarders should be sure their equipment fits properly.

Skiers and boarders should focus on keeping up strength in the off-season with cardiovascular and strength-training workouts.

Instead of the elliptical machines, though, the athletes should use stationary bikes, treadmills and stairclimbers. Elliptical machines don't build up the resistance to force that is necessary to take rough snow sport landings, Thompson said.

Although they may not realize they're thirsty, skiers and snowboarders should drink 12 to 16 ounces of fluids - not including alcohol - for every hour of skiing, Yates said. The water or sports beverage should be consumed throughout the day, not all at once before or after activity.

According to the National Ski Areas Association, 10.7 million people either skied or snowboarded in 2001. Forty-five people died from skiing and snowboarding injuries, and 50 people suffered from serious injuries that year.

The association recommends that skiers and snowboarders wear properly fitted helmets, but warns that helmets are most effective at speeds under 12 mph.

• Christine Schmid can be reached at cschmid@juneauempire.com.