When heading to the snow as a first timer or returning to the mountain for the first trip of the season it is important to prepare yourself for the snow conditions. Strategies and steps such as massage can be put in place to reduce the risk of injuries and other factors enabling you to get as much out of your snow trip as possible. When snowboarding and skiing we are utilizing muscles groups that we wouldn’t use on day to day bases therefore there is increased risk of injuries occurring. The main muscles groups used are core, hamstrings, glutes, quads, calves and as for beginners our arms from pushing yourself up. The common types of injuries that can occur for skiers and snowboarders are wrist fractures, ACL and knee injuries, whiplash, concussions, shoulder and elbow dislocations and dehydration. There are several benefits of massage pre and post your snow trip experience not only reducing the risk of injuries but also other aspects such as: - Increasing the removal of bio products, lactic acid and reducing muscle soreness (DOMS) - Increasing the recovery rate and reducing the rate of muscle fatigue therefore allowing more time on the hill - Massage increases Rom and flexibility which then improves proprioception and body awareness We can also look at others strategies such as strengthening exercises specific to muscle groups and for the individual, snow/safety gear as well as warm up and recovery programs heading on and coming off the mountain to ensure you get the best snow experience possible.