GET READY FOR THE WINTER BY AVOIDING INJURY!!!

WINTER ACTIVITIES: TIPS TO AVOID INJURY

When snow, ice and frigid weather blast into town,

watch out, says the American Chiropractic Association

(ACA). Winter recreational activities and chores can

pose problems for the outdoor enthusiast whose body

is not in condition. Winter sports like skating, skiing

and sledding can cause painful muscle spasms, strains

or tears if you’re not in shape. Even shoveling snow

the wrong way, clambering awkwardly over snow

banks, slipping on sidewalks and wearing the wrong

kinds of clothing can all pose the potential for spasms,

strains and sprains.

Simply walking outside in the freezing weather without

layers of warm clothing can intensify older joint problems

and cause a great deal of pain. As muscles and

blood vessels contract to conserve the body’s heat,

the blood supply to extremities is reduced. This lowers

the functional capacity of many muscles, particularly

among the physically unfit. Preparation for an outdoor

winter activity, including conditioning the areas of the

body that are most vulnerable, can help avoid injury

and costly health care bills.

“Simply put, warming up is essential,” says Olympic

speed skating gold and silver medalist Derek Parra. “In

fact, when pressed for time, it’s better to shorten the

length of your workout and keep a good warm-up than

to skip the warm-up and dive right into the workout.

Skipping your warm-up is the best way to get hurt.”

Parra, who took both the gold and silver medals during

the 2002 Winter Olympics in Salt Lake City, Utah, adds

that, “You can complete a good warm-up in 15-20

minutes. And believe me, it will make your workout

more pleasant and safe.”

Derek Parra and the ACA suggest that you start with

some light aerobic activity (jogging, biking, fast walking)

for about 7-10 minutes.

Then follow these tips to help you fight back the winter

weather:

 

Skiing — do 10 to 15 squats. Stand with your legs

shoulder width apart, knees aligned over your feet.

Slowly lower your buttocks as you bend your knees

over your feet. Stand up straight again.

 

Skating — do lunges. Take a moderately advanced

step with one foot. Let your back knee come down to

weather forecasts so you can rise early and

have time to shovel before work.

• Layer clothing to keep your muscles warm and

flexible.

• Shoveling can strain “de-conditioned” muscles

between your shoulders, in your upper back,

lower back, buttocks and legs. So, do some

warm-up stretching before you grab that shovel.

• When you do shovel, push the snow straight

ahead. Don’t try to throw it. Walk it to the snow

bank. Avoid sudden twisting and turning

motions.

• Bend your knees to lift when shoveling. Let the

muscles of your legs and arms do the work,

not your back.

• Take frequent rest breaks to take the strain off

your muscles. A fatigued body asks for injury.

• Stop if you feel chest pain, or get really tired or

have shortness of breath. You may need immediate

professional help.

After any of these activities, if you are sore, apply an ice bag to affected area for 20 minutes.

Then remove and repeat 2-3 times for the next day or two.
 This information has been reprinted with permission from

acatoday.com