From Dr. Waldron: Hitting the slopes? Follow these warm-up tips
My skiing and snowboarding patients always appreciate this time of year, when snow starts to fall in the mountains. But remember that winter recreational activities can pose problems for the outdoor enthusiast whose body is not in condition.
Skiing and sledding can cause painful muscle spasms, strains or tears if you’re not in shape. Preparation for an outdoor winter activity, including conditioning the areas of the body that are most vulnerable, can help avoid injury and costly health care bills.
If you are planning to hit the slopes, I recommended that you start with some light aerobic activity (jogging, biking, fast walking) for about 7-10 minutes. Then follow these tips to help you fight back the winter weather.
– Skiing/snowboarding – do 10 to 15 squats. Stand with your legs shoulder width apart, knees aligned over your feet. Slowly lower your buttocks as you bend your knees over your feet. Stand up straight again.
– Sledding/tobogganing – do knee-to-chest stretches to fight compression injuries caused by repetitive bouncing over the snow. While either sitting or lying on your back, pull your knees to your chest and hold for up to 30 seconds.
Don’t forget cool-down stretching for all of these sports. At the bottom of the sledding hill, for instance, before trudging back up, do some more knees-to-chest stretches, or repetitive squatting movements to restore flexibility.
If you continue to feel soreness, pain or strain after following these tips, call our office today at 425-778-9600 for a consultation.
— Dr. Waldron
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