Physical Therapy Tip: Return to Winter Sports
Written by Tristan Besa, PT
Winter sports are a good way to get outside, exercise, and bond with family and friends. Honestly, we are all dying to leave the house during these cold winter days! First and foremost, health and safety should be everyone’s top priority. Here are a few tips that may help minimize injuries and decrease pain the next day.
- Preexisting health conditions - You should consult your primary care doctor before starting any winter sport or activity if you have any preexisting health conditions or if you are recovering from an injury. Make sure it is safe for you to participate in whatever sport or activity you choose.
- Dynamic stretching before activity - Stretching will ensure that muscles have been properly warmed up to help minimize injuries. This is often overlooked. I always recommend spending a few minutes stretching before you participate in any winter sport or activity.
- Take breaks - This will help minimize muscle overuse and soreness. While taking a break, check in with your body.
- Rehydrate - When we’re having fun we tend to forget to drink water. Drinking water will help minimize muscle cramping as well as decrease inflammation.
- Gradual build up - Remember that you are not 20 years old. It’s been 8 months since we were last able to participate in winter activities. We need to build our tolerance back up. Start an exercise program that will help you build tolerance for the chosen winter sport or activity you want to participate in.
- Static stretching after activity - This will ensure muscles have been properly cooled down from the activity and can prevent cramps and muscle aches later on.