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How To Prevent Spine Injury During Winter Activities

Many people know the importance of good posture in avoiding back pain and spine injuries. You consciously try to keep your back straight when sitting, standing, or walking. But this can be quite difficult when facing freezing temperatures, slippery snow, and icy winds during winter sports. Visiting a sports injury clinic can help you manage winter body ache and prevent pain and injuries.

Winter activities almost always expose you to various risks, from hypothermia to slips and falls. Risky winter sports often leave your body vulnerable to injuries in unusual and unavoidable ways. But you can take measures to keep your spine healthy before indulging in your favourite winter sport. Here are some useful tips:

  1. Warm Up Exercises
    During extremely cold weather, the body naturally tenses up to safeguard your internal organs, and begins to shiver to create motion that will in turn generate heat and warm the insides. This instinctive action stresses your muscles, causes them to ache, and leaves them susceptible to injury.

    Actively moving your body will lubricate your joints, generate heat, and prevent your muscles from tensing up. Before participating in any winter sport, do some warm up exercises to get your body and muscles at optimal temperature to prevent injury.

    Squats, shoulder stretches, and lunging exercises beforehand can be quite helpful.

  2. Get Appropriate Footwear
    Walking on snow and ice can be quite a challenge for even the most dexterous people, as you try to maintain balance through the slippery conditions. Now if you’re running or participating in a competitive sport, the risk of accidents, sprains, fractures, and other injuries increases drastically.

    It is important that you dress appropriately for the winter sport you want to indulge in. Cover every part of your body, and use extra protection for your knees and elbows depending on the sport. More importantly, get the right boots for the sport. Skiing boots are designed differently from skating boots due to the body mechanics involved.

    Getting the right footwear will optimise your agility, control, and power delivery to the ground. This will in turn prevent body tension and reduce the risk of slips, falls, and injury.

  3. Good Posture
    Your spine has multiple natural curves, and everything you do – sitting, walking, running – should focus on good posture to support your natural curves and reduce the risk of damaging your sensitive spinal nerves.

    The best way to avoid posture-related injuries during winter sports is by getting some professional training before participating. Learn a few basic moves, styles, or techniques to start, edge, and stop without hurting yourself.

Final Tip
As tempting as it may be to take a warm cup of tea or coffee when outdoors, you should keep in mind that these drinks are diuretic, meaning that they will draw water from your body and increase dehydration. Instead, take plenty of water – at room temperature – to stay hydrated.

In the event of any injuries, don’t hesitate to visit a sports injury clinic near you for professional help.


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