Enjoying Winter Activity Without Risking Injury

There’s nothing quite like fresh snowfall in the winter time. And few things are more tempting than a hill with fresh snow on it – whether it’s a small sledding hill, or that blue slope at your nearest skiing center. Whatever the course, the adrenaline rush as you pick up speed downhill will probably distract you from the fact that you’re not invincible. While some falls lead only to a little bit of temporary embarrassment as a kid, it is important to me more conscientious about preventing falls and injuries.

There may not be a more severe pain than a back injury. Sometimes back pain can be acute and other times it can be almost completely debilitating. In order to reduce the chances of such an injury on a weekend trip to the slopes whether you’re skiing, sledding or snowboarding – always be sure to stretch and warm up.

First… as any athletic trainer will tell you, it is very important to limber up and get the blood flowing before you run, twist or perform any other type of athletic move. It’s a good idea to focus on the back and legs the most. A simple exercise that will loosen up your back is to extend your arms forward and then twist to your right and then twist to your left. Repeat this motion about ten times and be sure to keep your spine straight.

Second, bundle up. Obviously, it’s great for keeping warm. However, if you also happen to take a spill on the slopes, any additional layer is padding to protect your back.

Third, use your head when you’re on the slopes. While these outdoor activities are fun, they can also be dangerous, so it never hurts to wear a helmet. Anything can happen when you’re headed down a hill. Protecting your head can prevent serious injury.

If you take the proper precautions like warming up and stretching and wearing the right kind of protective clothing, you will reduce your chances of hurting your head, neck or back. These are the central components of your nervous system and your body overall. Take care of them, and you’ll be able to enjoy many winter outings for years to come.

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Clear Your Pathways Without Hurting Your Back

Falling snow looks peaceful as it lies tranquilly on the ground, but that innocent white precipitation can be heavy!

In reality, one cubic foot (one shovel full) of light, fluffy snow can weigh seven pounds. Fill that shovel with drifted and compacted snow, and you’re looking at up to 20 pounds. If you’re not shoveling properly, you’re asking for trouble for your back.

First things first… traction, traction, traction. The tips that follow are completely moot if your footwear doesn’t grip and you’re sliding all over the place.

1. Warm up beforehand. Maybe walk in place for a few minutes, then do a few lunges, torso twists and stretches. While you’re outside, take breaks to stretch to keep your back limber. Working out little kinks in your back before shoveling will reduce the risk of hurting it.

2. Don’t wait for the snowfall to be over before shoveling. The more snow you allow to pile up, the tougher it is to shovel. So if it’s storming, you may think multiple “shifts” of shoveling are a pain, but back pain is worse.

3. Choose the correct shovel. The right tools make the job easier. Try a lightweight, scraping shovel, preferably something in a tough-but-lightweight plastic Create a center path in the driveway or sidewalk. Then move the snow out to the sides from that center path. Don’t hesitate to try one out in a store to make sure it’s the proper size and weight for your comfort.

photo credit: K. Landerholm via photopin

4. On a related note… Push the snow rather than throw it. If you throw the snow, that could mean twisting your torso, which can put strain on your back. Push the snow whenever possible.

5. Bend at the knees. The right posture protects your back. Keep the legs bent, and your back straight.

6. Know your limits. If you feel tired or short of breath, take a break and give yourself a breather. Stop immediately if you feel back pain or chest pain. Your neighborhood probably has no shortage of teenagers looking to make a couple bucks shoveling driveways… just make sure they’re shoveling properly, too.

7. Cool down properly. Most people probably don’t think of this, but just plopping down on the couch after you come in isn’t the best idea. Just lying on your back for a few minutes can help your muscles cool down in a more appropriate position.

Just remember that the time you invest in shoveling properly can help you focus on other things afterwards, without risking downtime due to a sore back.

Stay warm, and thanks for reading!

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