How To Prepare Your Body For Winter Sports To Prevent Injuries

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November 27, 2020

How To Prepare Your Body For Winter Sports To Prevent Injuries

As the temperature starts to drop outside, there are lots of people who are thinking about engaging and winter sports. Some of the most popular winter sports include snowboarding, downhill skiing, cross-country skiing, and ice skating. With individuals getting ready to try these sports again for the first time in several months, it is important to make sure the body is ready to handle this type of stress. Therefore, it is important to strengthen, stretch, and target specific muscles that might not have been used in a while. Individuals who put regular stress on the body without proper preparation run the risk of serious injuries. The good news is there are a few ways to reduce this risk. 

Build Muscle Strength

First, it is important to build muscle strength by targeting muscle groups that are commonly used in winter sports. These include:

  • The Quads: Leg presses, wall sits, and squats are all ideal workouts for rebuilding strength in quadriceps muscles that might have atrophied during the summer.
  • The Calves: Calf muscles are used in almost all winter sports. Calf raises and box jumps are ideal for strengthening the calves.
  • The Groin: The groin is also a major muscle group in winter sports. Performing hip closures with weights is a great way to target the groin. 

Diversify these workouts to target all muscle groups used in winter sports. 

Stretch Prior to Workouts

It is critical to stretch all of these muscle groups to avoid injuries. Some of the most important stretches include: 

  • The Hamstrings: Toe touches are a great start to hamstring stretches. Then, try extended leg swings for dynamic stretching prior to workouts.
  • Ankle Stretches: To prevent from rolling the ankles, make sure to stretch them out before workouts. Grab the toes with the opposite hand and gradually roll the ankle to loosen it.
  • Hip Flexors: Always stretch the hip flexors by bending one leg, placing it over the opposite leg, and pulling it to the side to avoid hip injuries.

These stretches are critical for making sure the muscles are ready before every workout and competition. 

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Focus on Flexibility

In order to make sure the body is ready for winter sports, it is important to focus on flexibility. There are a wide variety of workouts that can help people improve their flexibility. Yoga, Pilates, and Tai Chi are all ideal for helping people improve their flexibility as the winter sports season approaches. Consider incorporating these workouts along with traditional practices and stretches to make sure you are ready for the winter sports season.

Prepare for the Winter Sports Season Appropriately

With winter sports seasons rapidly approaching, it is important for everyone to implement these tips to make sure that they protect their bodies against future injuries. At Masson Spine Institute, we focus on injury prevention, wellness, and fitness. Our goal is to help our patients not only recover but also stay healthy. Contact us today to learn more about how we can keep you safe during the winter sports season! 


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