Cold Weather Sports Pose Special Challenges
Downhill and cross-country skiing, ice skating and other winter sports make major demands on our bodies- particularly the lower back, hamstrings, hip and calf muscles. And most often, these areas are challenged simultaneously; if one area fails, they all fail. In addition, winter sports usually involve accelerated speed on a slippery surface that compromises the body's capabilities. Whether an Olympic athlete or weekend warrior, an individual frequently must maintain both strength and balance while employing a great many repetitive motions.
Physical Condition, Proper Technique are Essential
Good physical conditioning and knowledge of proper technique are essential to insuring a maximum of pleasure and a minimum of pain from winter sports. Tight, weak muscles predispose the sports enthusiast to injury. Even athletes in the best of condition can yield to fatigue. So listen to your body, it will tell you that you?ve had enough; it's time to go home or back to the lodge, and relax.
Three Most Common Injuries
Winter sports enthusiast most commonly suffers injuries to the lower back, hamstrings and hips. Most of these injuries result from falls, caused by slipping or losing balance. Compression injury from a fall can cause a great deal of damage to a spinal disc, facet joint, hip joint or ligaments in the lumbosacral region of the spine. Slipping or ?catching an edge? can cause spontaneous stress to soft tissue or overextension of normal muscle flexibility. Muscle tearing, tendon strain and ligament sprains can ruin your winter fun. Fortunately, your local chiropractor is particularly skilled in dealing with these types of injuries.
Here's What You Can Do
To help insure your winter sports activities:
1. Prepare physically for the sport.
2. Seek advice from someone knowledgeable to help you get started.
3. Know your limitations.
Stretching your Muscles
To condition your body, at-home stretching exercises come first. Focus on lower back muscles, hamstrings and calf muscles. Then, to take off the chill that settles in on the way to the rink, pond or hill-top, warm up just before you start the sport.
Skiing- Do 10 to 15 squats. Stand with your legs a shoulder width apart, knees aligned over your feet. Slowly lower your buttocks as you bend your knees over your feet, then stand up strait again.
Skating- Do several lunges. Take a moderately advanced step with one foot. Let your back knee come down to the floor while keeping your shoulders in position over your hip. Repeat the process with the other foot.
Sledding- Do knee to chest stretches to help combat compression injuries caused by repetitive bouncing over the snow. Either sitting, or lying on your back, alternately pull your knees to your chest and hold for up to 30 seconds.
Don't forget cool down stretches after your sports activities. For example, before trudging back up the hill, do some more stretches or repetitive squats to restore flexibility.
If You Feel Pain
Stop what you're doing. Apply ice to the painful area for 15 to 20 minutes, remove for an hour, then reapply. If the pain persists after 24 to 48 hours, call your doctor or chiropractic. He or she is a highly educated care giver with an outstanding record of success, particularly in the treatment of sports injuries.
Dr. Evan J. LeFevre is a local doctor of chiropractic in Logan, Utah. He can be contacted here. |
