Winter Sports Injuries and How to Prevent Them
Winter is here, and we all know what that means...winter sports! Winter is an exciting time here in Montana, with all the great places for cross country skiing, downhill skiing, snow shoeing, ice skating, and much more there’s bound to be an activity for everyone. The winter season also brings with it those harsh conditions that if not played with caution can cause injuries. Common winter sports injuries include sprains, strains, muscle pulls or spasms, dislocations, and fractures. Many of these injuries happen at the end of the day, when people overexert themselves to finish that one last run before the day's end. A majority of these injuries can easily be prevented if participants prepare for their sport by keeping in good physical condition, staying alert, and stopping when they are tired or in pain.
There are many things you can do to help prevent injury during favorite winter activities.
Never participate alone in a winter sport.
Keep in shape and condition muscles before participating in winter activities.
Warm up thoroughly before playing or participating. Cold muscles, tendons, and ligaments are vulnerable to injury.
Wear appropriate protective gear, including goggles, helmets, gloves and padding.
Check that equipment is working properly prior to use.
Wear several layers of light, loose and water- and wind-resistant clothing for warmth and protection. Layering allows you to accommodate your body's constantly changing temperature. Wear proper footwear that provides warmth and dryness, as well as ample ankle support.
Know and abide by all rules of the sport in which you are participating.
Take a lesson (or several) from a qualified instructor, especially in sports like skiing and snow boarding. Learning how to fall correctly and safely can reduce the risk of injury.
Pay attention to warnings about upcoming storms and severe drops in temperature to ensure safety.
Seek shelter and medical attention immediately if you, or anyone with you, is experiencing hypothermia or frostbite. Make sure everyone is aware of proper procedures for getting help, if injuries occur.
Drink plenty of water before, during, and after activities.
Avoid participating in sports when you are in pain or exhausted.
Get the most out of your flexibility training by following these simple guidelines:
Always warm up before your stretch. Stretching cold muscles can cause injury
Stretch slowly and gently. Breathe into your stretch to avoid muscle tension. Relax and hold each stretch 10 to 30 seconds
Do not bounce your stretches. Ballistic (bouncy) stretching can cause injury
Stretching should not hurt. If you feel pain, take the stretch easier, breathe deeply and relax into it
Another good tip is to always maintain an equal muscle balance. For many sports, especially hockey and ice skating activities, children and adults can often develop a muscle imbalance in opposing muscle groups, such as the outer and inner thigh muscles. This can lead to hip, SI joint and low back pain. Getting your spine checked regularly can help you maintain good muscle balance and joint movement. When our joints are moving properly and our muscles are balanced we are less likely to injure ourselves and can keep participating in the winter sports we love. So before you start racing down the slopes, gliding across the ice, or whatever it is you love to do stop in and see your local chiropractor and help get your body ready for the long winter ahead! Keep in mind too that if you do get injured getting in as soon as possible can help get you back out there faster. Chiropractors are not only trained to adjust the spine, but can help with those muscle issues as well. They can help with your rehab and can help keep you moving around pain free this winter.
~Dr. Ali