How do you Prepare for the Upcoming Winter Activities?

Be ready for winter activities

It is that time of the year again when many people decide to stay indoors and leave the winter outside, but too often we find ourselves suffering from ailments due to our bodies not getting enough actual quality time outdoors. Winter can act as quite a workout and it’s important to keep in mind that it’s just as important in the summertime for those who are always out on their bike or running around.

How to prevent from winter injuries 

Nearly half a million people in Canada and the United States are treated for winter sports related injuries each year, according to an American Academy of Orthopedic Surgeons study released this Monday morning. Common among these injuries include sprains, strains, tears, dislocations and fractures.

Many of these injuries can be prevented according to Adnan Cutuk, a board-certified orthopedic surgeon, who noted that “a little preparation can save a lot of muscle pain.” One way to do this is by exercising regularly. You should also make sure you do not get tight muscles before winter activity. Even the simple act of walking outdoors can cause a person to injure themselves if their body is not properly protected and their muscles are not conditioned before they engage in winter sports, according to Dr. Dino Mavrou, a chiropractor. “Scientific studies have shown that strength training and endurance exercises build muscle durability,” he said. Studies show that slips and falls increase during the winter months, as people venture out with inadequate protection for their feet or pay less attention while going outside.

Winter warmup activities

Colder temperatures can have quite the impact on muscles and tendons – which means winter is the perfect time to take an active break from one’s sport! Remember this advice for when a blistering cold snaps at your fingers: warming up before partaking in any activity or exercise will help to prevent injury during the colder months. Be it skating, long-boarding, cross-country skiing, sledding and even snow shovelling; all these outdoor activities come with the risk of getting injured if you don’t prepare yourself properly for the day. Before engaging in any physical activity, go through some simple stretches to prepare those muscles and joints. Furthermore, remember that it will be much harder on your body to lift items rather than simply using your strength to keep them from falling! You should lift using proper technique at all times in order to prevent injuries like back pain, muscle strains or tears because as fun as snow shoveling might sound sometimes there are better ways!

Whether your are heading out to shovel, ski, skate or toboggan, a few winter warmups can prevent pain and strain. Here are a few options:

  1. Jumping Jacks 
  2. Static Stretches
  3. Arm Circles
  4. Twisting your upper body 

Jumping JacksStatic StretchesArm CirclesTwisting your upper body

It’s really important to warm up properly when you engage in any kind of strenuous activity or before taking part in an event that requires your body to be at its best. One great idea, particularly for those involved with sports, is to mimic the movements you will perform during play. For instance, if you want to ski, try emulating the arm and hip movements you use on the slope.

The American Academy of Orthopedic Surgeons additionally offer these tips for adults and children to stay safe during winter activities:

  • Never participate in a winter sport alone.
  • 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.
  • Pay attention to warnings about upcoming storms and severe drops in temperature.

Taking regular breaks is advised if one wishes to maintain adequate health and well-being while working out, but not so long that blood flow and thus heat are compromised. Heartburn may be a sign of overexertion, especially if it’s sudden or persistent. Should this arise you should take a break; however there’s a limit to how long you can remain inactive before risks begin to increase exponentially. If in any doubt seek consultation with a specialist immediately.

Here at the North York Madison Sports Injury Clinic we want to provide you with the best chiropractic care possible in North York. We offer many services from chiropractic adjustments, orthotics consolations, RMT, Physiotherapy, Kinesiology and Naturopathy. Make an appointment today!

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