How to prevent pain caused by winter sports
In this week's article we will provide you with some tips on how to prevent pains that may occur during or as a result of practising winter sports.
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Today we offer some tips on how to prevent pains that may appear during or as a result of practising winter sports – thanks to the support of chop.edu.
We are in the middle of winter and we're sure you're having fun in the snow. Sports such as skiing, snowboarding, ice-skating and sledging are popular disciplines that are practised outdoors in close contact with nature and convey a sense of joy; however, it is important to be aware that, if done without safety measures, there is a risk of injury.
Among the most common injuries suffered by winter sportsmen are fractures, sprains, strains, concussions and joint dislocations. So what can be done to avoid injury and long periods of inactivity?
Reduce the risk of injury by following these simple rules.
- Keep fit. Clearly, snow accidents, bumps or falls cannot be prevented. However, it is important to keep fit and exercise all year round and, above all, to arrive on the ski slopes with a well-trained body. With constant training, it is possible to strengthen breathing, endurance, muscles, stability - all elements that help us to be stronger during any sport activity.
- Do not exert yourself excessively starting from scratch. Before putting on your skis or skates, do some physical warm-up - a light workout or stretching will do. "Cold" muscles, tendons and ligaments are more prone to injury.
- Protect yourself with the right gear. Always wear the mountain gear you need to do your favourite sport safely and comfortably. Don't forget helmet, goggles, knee pads and wrist guards.
- Test your gear. Before heading back to the mountains, check whether your sports gear is fully functional and safe.
- Learn how to fall. Injuries to shoulders, elbows and wrists are often the result of clumsy attempts to avoid falling. Consult a qualified instructor who can advise you on the least dangerous way to fall without serious consequences.
- Always follow the rules. Respect signs and signals, stay on marked trails, look around you while on the snow. Indications show the correct behaviour in everyone's interest.
- Know your limits. Do not put yourself in dangerous situations which you know you do not possess the experience to deal with. Choose, for example, tracks and movements that you know well.
- Stop when you are tired. Many accidents in the snow occur due to fatigue. If you are exhausted, stop and rest.
- Dress in layers.. Learn how to make the best use of layers: one layer to keep you warm, one or two to insulate you from the cold, a final windproof and rainproof layer to keep you dry. Don't forget to use thermal socks and suitable boots.
- Drink. Stay properly hydrated by drinking plenty of water before, during and after physical activity.
Follow our instructions and... have fun!
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