As the winters take their final turn, it’s just the time for skate boarders and ice skiers to enjoy their finishing round on the ice. After all, who doesn’t winter sports? Winter sports help you stay fit by maintaining good blood circulation and muscle activity during the cold weather.
But, these wintertime activities also bring in a range of injuries and mishaps. Slip and fall accidents during winter sports are quite common. These injuries can be quite painful due to the sharp cold. However, utilizing some simple physio tips you can minimize these accidents greatly.
Here are a few simple physiotherapy tips for winter sports that let you play this season, with ease:
Work on Your Balance
Good balance is necessary for you to play winter sports, well and without any injuries. Be it skating on thin ice or skiing through a plush blanket of snow, balance is the key to perform well. Easy balance exercises like one-legged squats, heel toed walking can help you improve your balancing skills. You can also try walking on a log or standing still with your eyes closed to increase your poise. Equipment like balancing boards or agility ladders are helpful too.
Shoveling is a great exercise to stay fit during the winters. Shoveling snow requires a lot of strength and elasticity. It helps you stretch the muscles in your lower back, shoulders, legs and spine. However, this cardiovascular workout should be performed with care especially when the ground is slippery. Always consult a good PT, before you pick up that shovel. Perform some stretching and maintain a straight posture throughout. Take frequent breaks if necessary. Bend your knees while lifting.
Strengthen the Core
The stamina of your spinal muscles determines the strength of your core and gives your body the proper alignment it needs. Correct alignment is essential to be able to perform well during winter sports. Core reinforcement exercises such as planks and pushups, go a long way in maintaining the right alignment you need in order to avoid injuries.
Stretch Before Play
Call it a rule of thumb. Never start skiing or skating without stretching your muscles and warming up your body first. A quick warm up eases the circulation of the blood in your limbs and braces your muscles for the intense physical activities that are involved with winter sports.
Brace Your Muscles
Sports of any kind need your muscles to be strong and flexible. When these sports are played during winter, your muscles need extra strength and elasticity. Exercises like lunges and squats help you brace your body for the cold. Long jogs and hill climbs are also help in building your muscle strength. You can also try activity specific training with your PT to devise a perfect exercise routine to limber up your muscles before you start playing.
Keep these basic physiotherapy tips for winter sports in mind while skiing this season. If you start experiencing pain and fatigue while playing, immediately consult a good PT to avoid any serious damage to your physique.