We all do our best to avoid sports related injuries all year round, but in winter it’s time to step up the prevention strategy. Winter sports, icy roads and cold conditions can all lead to injuries, and whether you’re new to exercise or a regular, we can all be affected by injuries in winter.
However, by following a combination of warm-up and cool-down routines, avoiding certain exercises and taking necessary precautions, you can avoid injury in winter and still take part in your favourite activities.
Warm Up…
Warming up before exercise is one step not to be missed in your routine and is one of the most effective ways to prevent injury. As your body gradually warms up, so do your muscles, helping to reduce the chance of injury. Warm muscles contract more forcefully, relax quicker and improve elasticity, helping to reduce the chance of overstretching. The stress on your heart is also lowered as resistance to blood flow is reduced when blood vessels dilate.
There are a number of good warm-up exercises you can do, and you should aim to warm up for around 6 minutes. Marching on the spot is a good starting point, and you can then incorporate other movements such as lifting your knees and shoulder rolls to warm up the whole body.
…and Cool Down
The main aim of cooling down is to help your body recover after exercise. You should give your body a proper cool-down to help stretch muscles, reduce body temperature and allow your heart rate to return to normal. Removing lactic acid from muscles can help reduce the chance of cramps and injury after exercise.
A cool-down routine should take around 5 minutes and combine exercises that slow your heart rate and stretch your muscles. Following a simple routine of stretching calves, thighs and hamstrings can help reduce the chance of injury.
What to Avoid
You can still take part in your usual exercise routine, but it’s important to be aware of winter conditions and adapt accordingly. With the nights drawing in, visibility is poorer and surfaces can be wet or icy, so extra care is needed when exercising outdoors. Winter can also be a good time to try indoor activities such as badminton, swimming or Pilates.
You can exercise with a mild cold, but if you have asthma you may need to take extra care to avoid triggering symptoms. Dress appropriately for the weather by wearing light layers that you can build up, and choose technical clothing that keeps you warm and dry. Dressing correctly also helps protect muscles from the cold.
If you do sustain an injury, remember the PRICEMM method (Protection, Rest, Ice, Compression, Elevation, Mobility and Management). If pain is still present after 48 hours, consider visiting a sports therapist who can assess the injury further.
Whatever exercise you choose this winter, following these simple steps will help you avoid injury and maintain your fitness routine.
