The winter arrived, you put on a few pounds over the holidays and you think it is time for a little exercise. The kids have a case of cabin fever and want you to go outside and play. You have a ski trip planned and you want to try snow boarding for the first time because it looks fun. Your friend has an extra snow mobile free for the day and has invited you for a snowy, cross county adventure. The gym or sports complex is open for swimming, racquetball, or basketball. These are all ingredients for a case of the whoops.
The whoops are caused when you take on an exercise or sport without properly preparing your body for the routines and sometimes the consequences. These go beyond the simple aches and pains attributed to using home work out videos and ab crunchers.
Like any sport, it is best that the athlete first contact a health care professional. Jumping headfirst into a winter sport routine can play havoc with a body that is just getting used to the complacency of the season.
First, weight can be an issue. If the athlete lives in a colder climate, they may be adding fat to combat the feeling of being cold. Just losing a bit of muscle tone can lead to stress and strain on joints and ligaments. Does it mean that you have to diet before you can exercise in the cold? No! But it does mean that some exercise, sports and routines may have to be more regimented when it comes to time during the activity. Just like a marathon just doesn't run a race without building up conditioning, a snow mobile enthusiast can not be out all day without expecting some soreness or a skier can't be skiing all out over a weekend without feeling it in the days that follow.
Second, conditioning is the key to any sport in any season, but during the winter it may be even more important. If you stretched a lot during warmer months, the weather may curtail that once the winter athlete steps outside. Clothing may curtail a good stretch for snow boarders, skiers or those who participate while all wrapped up to fend off in climate weather.
Third, the dangers of attempting a summer routine during the winter. Running, for instance. There are enough road obstacles for the outdoor runner or jogger. In the winter you would be adding ice, snow, wet, and even the cold. Runners have been known to catch frostbite by breathing cold air while running. This is not to mention hypothermia.
Prevention, like a swimmer becoming acclimated to a cold pool, the winter sports warrior needs to prepare for each activity. Here are a few examples:
1. Skiing or snow boarding. These sports require flexibility. There is a need for stretching before and after the activity. Know your limits and capabilities. Being a Bunny Slope graduate does not make one an Olympic ski slalom star. Before you dress and get wrapped up, stretch for a good 10-20 minutes.
2. Winter running. Be sure to cover your head and hands. These are the first places where your body will lose heat. If the weather dips to the freezing mark, be sure to have a face mask with you. Do not breathe in frosty air.
3. Skating. Wrap those ankles. Watch out for your knees. Beginners, watch out for your rump, too.
4. Indoor sports (basketball, racket sports), Take twice the time you usually would for your body to warm up. Stretch. And again, know your limitations.
Nothing against taking some things a bit slow when you are starting to build up your body regimen to a winter sport or activity. The absolute best prevention from accidents is to be prepared for anything. the second is to know your limits. And third is to have tape, an analgesic and a little rest afterward.