Growing up in New Mexico and Colorado, winter sports such as sledding and skiing were a big part of my youth. When my husband and I travel with our kids to visit family in Colorado this month for Spring Break, we are taking our 6-year-old son skiing for his first time.

From a technical point of view, he probably should have started a couple of years ago. (Most ski schools accept kids as young as 3, as long as they are potty-trained.) But, I waited, because I wanted him to be old enough to really enjoy it, and I wanted to be totally comfortable leaving him with an instructor at a ski school. In addition to traditional instruction, the resort we’re going to offers a Mini and Me program, designed to introduce children ages 3-6 to skiing, while mom and/or dad receive important safety and coaching tips.

As with any sport, there are risks involved, but they can be avoided. If you are planning to travel for a family ski trip over spring break, there are some safety tips you should pay attention to. Dr. Michael Hussey, a physician with Arkansas Specialty Orthopaedics, and an avid snow skier, explains what you should consider before you and your family hit the slopes.

Keep in shape and condition muscles before partaking in winter activities.

“Keeping yourself injury free actually begins long before you ever hit the ski slopes, and it starts with body conditioning,” Dr. Hussey explains.

Realistically, most Arkansans are only able to go skiing or snowboarding once a year, and even then it’s usually just for a few days. “So what this means is that the body doesn’t have time to train the specific muscles and build up the endurance needed to perform these sports while out on the mountain,” he says. “They know they only have a short time to ski, so they push themselves beyond their physical limits with a body that is often times poorly conditioned to begin with. That’s where we see most of our injuries."

“I strongly recommend to all of my patients that participate in winter sports that they engage in a year-round fitness program, which includes cardiovascular, weight and endurance training. A specific exercise program focusing on leg and core strengthening is also recommended in the preceding months before going. Ultimately, being in better shape prior to going will make your time on the snow more enjoyable and reduce your risk of injury.”

Rest and refuel while on the slopes.

Take frequent breaks between runs, as this will allow your body time to recoup for the next one. “I would recommend that you bring some energy bars or trail mix with you to refuel,” says Dr. Hussey. “Also, it’s extremely important to stay well-hydrated with water or electrolyte drinks while on the slopes. Most people don’t realize how much bodily fluids they sweat out since it’s a cold-weather sport, so it’s important that the body’s fluids be regularly replenished.”

Know your limits.

“This is probably one of the most important safety tips of all,” he says. “I see a lot of patients that will keep pushing themselves beyond exhaustion or pain, and before they know it, they’ve sustained a major orthopaedic injury. If you feel exhausted, and your body is fatigued, then simply call it a day. If you allow your body time to rest and heal, your chances of injury are reduced significantly and your experience with your family and friends will be much more enjoyable.”

Finally, Dr. Hussey’s best advice for parents of children learning to ski or snowboard for the first time is to make it fun. “Cheer for them, encourage them, and ultimately, be their biggest fan,” he says. “If you make it fun for them, they will pick it up in no time and will be cruising down the mountain having a blast with the whole family!”