Curling
Curling, a popular winter activity, has strong roots in Canada. In fact, both our men’s and women’s curling teams have won multiple gold medals at the Olympics over the years.
Precision is a key factor in this sport, as players toss heavy polished stones down the ice and sweep them into place. Each stone is made of pure granite and can weigh up to 19.96 kg (43.9 lbs). If you’re not careful, handling these heavy stones and sweeping vigorously could wreak havoc on your back, knees, and shoulders. However, a few simple tips can help protect your body:
- Wear the right equipment. Prevent slipping on the icy surface by wearing proper curling shoes and keeping your feet solidly underneath you at all times.
- Take lessons to avoid using an incorrect backward and forward swing of the rock during delivery. Poor technique can result in injuries.
- During the sweeping phase of the game, position your hands carefully. Improper technique can cause wrist, elbow, shoulder, and low back strains.
- When delivering the rock, slide it back rather than lifting it. Also be sure to keep your sliding foot on the ice to maintain a balanced body position.
- Keep your knees flexed at all times to avoid straining your back.
- Prepare your muscles and joints for the curling season with a pre-season stretching and strengthening program.
You can also protect your body by doing a proper warm-up and cool down every time you curl. Warm up for at least five minutes before starting your game. This slowly increases your heart rate, breathing, and body temperature so your body can adjust more easily to the higher demands of the exercise.
Cooling off in the same way for five minutes allows your body to adjust to its resting state and prevents blood from pooling in your extremities. A brief cool down can help flush waste products such as lactic acid from your muscles and prevent uncomfortable post-exercise soreness. Still, after a vigorous game you may experience mild discomfort in your back. If you feel a twinge of pain, lightly stretch your back muscles, treat yourself to a massage, and apply heat.
Sweeping and throwing the stones puts a lot of pressure on your spine. Be sure to focus on stretching and strengthening your back so you can remain injury-free. If you are looking for a few good stretches or some strengthening exercises, click on Back & Neck Exercises and try the suggested workouts.
Splash Your Way to Fitness!
Another excellent way to prepare your back for the demands of curling is to spend time in a pool. Water exercise is especially beneficial if you experience back pain from disc problems or osteoarthritis of the spine. The water helps support most of your body weight, taking pressure off your joints and intervertebral discs. And the resistance created by the water makes your muscles work harder to perform movements such as walking, marching, or other water exercises. This allows you to strengthen the muscles that support your back without stressing your joints and discs. Another added bonus: The pressure the water exerts on the body prevents an injured joint from further inflammation and post-exercise back pain. The work you do off the ice will help you enjoy an injury-free season on the ice!
