Back & Neck Exercises
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Yoga For Back Pain
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Lower Body Regimen
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Upper Body Regimen
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Stretching Exercises
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Exercise Tips
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Fall Activities
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Winter Activities|
Snow Shovelling
Winter Activities
There's a chill in the air and the snow has begun to fall. That means it's time for those exciting winter sports, including sledding, skiing, tobogganing, ice hockey, skating, and snowboarding. Help minimize your risk of injury by taking the proper precautions to prepare your back and body for the upcoming season.
Winter sports injuries often happen at the end of the day, when you might overexert yourself to finish one last run before the day's end. Many of these injuries can be prevented if you keep yourself in good condition, stay alert, and stop the activity when you are tired or in pain.
The following tips can help keep you injury-free:
- Keep active throughout the year so that when winter arrives your muscles are conditioned and strong.
- Take the time to warm up. Cold muscles, tendons, and ligaments are less elastic and more vulnerable to injury, which can lead to back pain.
- Take a lesson. The best way to learn the proper stance and moves in any sport is to learn the basic skills from a qualified instructor. Improper movements can lead to injuries and back pain.
- Always participate in winter sports with a partner. Use the “buddy system” so that if you get hurt, there will be someone who can summon help.
- Drink plenty of water before, during, and after activities. It's just as important to hydrate in the winter as it is in the summer.
- Wear the proper protective gear for your sport, including helmets, goggles, gloves, and padding.
- Check that your equipment is in good working order and fits properly. Faulty bindings are one of the top reasons for ski and snowboarding injuries.
- Wear several layers of light, loose clothing that is water- and wind-resistant for warmth and protection. Layering allows you to adjust to your body's changing temperature.
- Wear proper footwear that keeps your feet warm and dry and provides good support.
- Protect yourself from sunburn by using sunscreen with a SPF (sun protection factor) of 30 or more, even on cold, cloudy days.
- Cool down after the activity. Long, slow stretches are a helpful way to cool your body down.
During the winter months, be sure to watch for signs of frostbite and hypothermia. Frostbite occurs when the skin freezes. Ice crystals form and block the movement of blood through the small blood vessels. When the skin is deprived of oxygen and nutrients, it dies. Signs of frostbite include a white, waxy, or greyish-yellow appearance to the skin and feeling cold and numb. If you suspect you may have frostbite, go indoors immediately and seek medical attention.
In cold weather, your body may lose heat faster than you can produce it. When the body's normal temperature (37°C or 98.6°F) drops below 35°C (95°F), hypothermia can set in. Symptoms include shivering, drowsiness, and lack of coordination. Because hypothermia happens gradually and affects your thinking, you may not realize you need help. That makes it especially dangerous. If you or your friends experience signs of hypothermia, seek shelter and medical attention as soon as possible.
