Calgary's winter is ideal for outdoor sports like skiing, snowboarding, ice skating, and hockey. But although, these sports have their risks, particularly in cold, slippery conditions, heightening the chance of injury. This guide covers the most common sports injuries and offers tips on preventing them, ensuring you can enjoy the season while staying safe.
In this article, Sagehill Physiotherapy - best physio in NW Calgary, Alberta - will share the list of top winter sports injuries and tips to prevent them.
- Common Winter Sports Injuries
- Sprains and Strains: Sprains and strains are among the most common injuries in winter sports. They often occur due to falls, awkward landing, or overstretching.
- Fractures: Fractures are especially prevalent in skiing, snowboarding, and ice skating. Collisions with trees, other skiers, or even falls on hard-packed snow can lead to broken bones.
- Concussions and Head Injuries: They can be life-threatening, yet they are common in winter sports, particularly skiing and snowboarding. High-speed collisions with other skiers and falls can result in traumatic brain injuries.
- Frostbite and Hypothermia: Extreme cold can result in frostbite or hypothermia, which are both dangerous and potentially life-threatening conditions. Frostbite occurs when the skin and underlying tissue freeze, usually on the fingers, toes, nose, or ears. Hypothermia occurs when the body loses heat faster than it can produce it, lowering to core temperature dangerously.
- Prevention Strategies For Winter Sports Injuries
Preventing sports injuries is possible with proper preparation and techniques. Here are some key strategies.
Warm-up and Cool Down:
- Start with dynamic stretches like leg swings, arm circles, or torso twists. Warming up loosens muscles, increases blood flow, and reduces strain risk.
- Cool down with gentle stretches post-activity to help muscles relax and cover, decreasing soreness, and injury risk.
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Strength training and conditioning
- Core stability exercises like planks enhance balance and control.
- Leg strength exercises such as squats and lunges are ideal for skiing and snowboarding, while shoulder and ankle strengthening benefit hockey players.
- Regular conditioning ensures muscles are prepared for the demands of winter sports, reducing injury chances.
Proper Equipment
- Well-fitting gear (e.g., helmets, knee pads, and wrist guards) is essential. Poorly fitted equipment increases the chance of inquiry.
- Skiers and snowboards should ensure their boots, bindings, and skis or boards match their skill level and size.
Dress for the Weather
- Layer clothing to stay warm and dry. Use moisture-wicking materials to prevent sweat from chilling the body.
- Prioritize insulted, wind-resistant layers of extreme conditions to reduce hypothermia and frostbite risk.
- Injury Prevention Tips for Specific Winter Sports
Different sports come with distinct risks. Here's how to stay safe in each:
Skiing AND Snowboarding
- Work and legs are core strength to handle sharp turns and absorb impact. Practice safe falling techniques to reduce injury from inevitable spills.
- Control speed, avoid crowded trails, and stay on slopes suitable for your skill level to avoid collisions and accidents.
Ice Hockey
- Focus on shoulder, knee, and ankle strength for stability and to withstand the physical demands of hockey.
- Practice safe checking and use well-fitting protective gear, including helmets with face protection, to prevent concussions.
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Ice Skating
- Build ankle stability through exercises like balance boards or resistance band training. Strong ankles help prevent sprains and fractures.
- Wear properly fitted skates to avoid foot and ankle injuries. Knowing how to fall safely is crucial to reducing impact injuries.
- How Physiotherapy Supports Injury Prevention and Recovery
Physiotherapy is an excellent resource for winter sports enthusiasts, offering various benefits for injury prevention and post-injury and rehabilitation.
Personalized Assessment and Conditioning
- A physiotherapist can identify areas of weakness, providing specific exercises to target and strengthen vulnerable muscles or joints.
Injury Specific Therapy
- For those with chronic pain or prior injuries, physiotherapy can create a personalized program to prevent re-injury and improve functions.
Education and Body Mechanics and Safe Techniques
- Learning proper form (e.g., skiing or skating posture) and safe falling techniques can prevent injury. Improved body awareness also helps reduce strains and overuse injuries.
Post-Injury Rehabilitation
- After an injury, physiotherapy aids safe recovery by gradually restoring strength and flexibility. This approach can significantly shorten downtime and improve long-term outcomes.
- Additional Tips For Safe Winter Sports
Take Breaks and Hydrate: Cold weather can mask dehydration and fatigue, so take regular breaks and drink water to stay hydrated and alert
Listen to Your Body: If you feel sore or fatigued, it's better to rest than push through and risk injury. Recognize when it's time to stop, especially if pain or discomfort is present.
Winter Sports Injuries: Wrapup
Winter sports are thrilling, but they demand respect and preparation to prevent injury. Warm-up, strengthen, dress appropriately, and don't overlook the importance of physiotherapy for both prevention and recovery. By following these tips, you can enjoy a safe, active winter
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