Don't let avoidable injury steal your winter fun – Prepare & Heal with PT@acac!
This time of year can present many challenges to staying safe and healthy as cold weather, slippery conditions, and snow shoveling may become part of our routine.
If a recent snow-day sledding adventure, shovel-out, ski outing or a sidewalk slip has resulted in aches or pains, our expert clinicians at PT@acac have got you!
Check this great article for tips on ways to prepare and keep your body ready for winter weather challenges, so you'll enjoy the season to its fullest. Some insights we particularly found helpful:
Why Winter Increases Injury Risk
Cold weather has some effects on your body, which can make injuries more likely:
- Muscles tighten up in response to cold, reducing flexibility and range of motion
- Joints become stiffer, particularly if you have arthritis or previous injuries
- Reduced activity during fall means muscles may be deconditioned
- Sudden intense exertion (like shoveling heavy snow) stresses unprepared bodies
Preparing for Winter Sports
Whether you're skiing, snowboarding, ice skating, or snowshoeing, sport-specific preparation is essential.
Start Early: Begin conditioning 4-6 weeks before your first outing. Focus on:
- Leg strength: Squats, lunges, and step-ups build the quad and glute strength needed for skiing and snowboarding
- Core stability: Planks and rotational exercises improve balance and control
- Cardiovascular fitness: Winter sports are demanding, build your endurance with walking, cycling, or swimming
- Ankle stability: Balance exercises on one leg or a wobble board help prevent common ski injuries
Practice Balance: Many winter sports require balance on slippery surfaces. Incorporating balance training now pays off later.
Winter is just beginning in our region, with perhaps 4-5 months to go with the potential for icy, snowy and wet weather. If you're returning to winter activities after injury, haven't been active recently, or experience pain, our physical therapists can create a customized conditioning program to get you winter-ready.
Reach out to reserve an appointment at Physical Therapy @ acac at acacpt.com/appointment today. Together, let's embrace an adventurous outlook on the coming months of wintry conditions!