Sochi Winter Olympic Fever: How to minimise injuries in winter sports

With the Sochi Winter Olympic Games flooding the media, the desire to participate in winter sport is ignited once again. Despite the fact that it is currently summer on our side of the world, the colder months will be here before we know it and now is a great time to start preparing your body and conditioning your muscles for winter specific sport.

Participating in winter sport carries with it an increased risk of injury. The number of soft tissue and joint injuries over winter greatly outnumber those in summer, with many more knee, wrist and facial injuries streaming through physiotherapists’ doors. Most of these injuries occur toward the end of the day, when bodies are tired and a little sore. Generally, when trying to squeeze in that final run is where the damage will occur.

Warming up the body before exercise is always important and becomes even more so in winter. Cold weather means cold muscles and most of those who hit the slopes do so without completing any prior warm up routine, hugely increasing their risk of tearing muscles and damaging joints. Olympic athletes would undertake extensive warm up routines, specific to their sport prior to training, practice runs and competing, some have extra special routines that not only warm up the body but motivate the mind too! Take a look at US luge competitor, Kate Hansen’s dancing warm up routine here.

As well as the fact that the weather is colder, people seem to take a few more risks than they do in the summer months, perhaps due to the mistaken perception that all snow is forgiving and will soften their landing. Physiotherapists see a great number of clients presenting with injuries that are a result of risky behaviour on the slopes. Many Australian’s will take weekend trips to snowy slopes during the winter months where they will attempt activities that they might not have ever tried before or have very limited skills and practice in performing. Beginner snowboarders or skiers might try to attempt a jump before they have even learned how to turn properly which can end badly without proper coaching.

Tips for minimising injuries in Winter sports
When on the mountain, remember to warm up your body properly, including stretching - dynamic not static (read why here) and check your surroundings for any risk areas such as moguls, ice, and barriers. Make sure you are wearing the correct clothing and safety equipment such as wrist guards, a helmet and goggles to protect your eyes from the sun. Despite the cooler climate, remember to also drink water throughout the day. In cold weather, we don’t often feel like drinking in the same way that we do on hotter days but staying hydrated is vital when participating in any sport, no matter the conditions.

If it’s your very first time or first time for the season, it’s a good idea to have a coaching session with someone more experienced to tune up your skills before getting stuck into your chosen sport.

Another important move is to never participate in winter sport alone. Always hit the slopes with a friend by your side, so that if you do get into any trouble, someone always knows where you are and can call for help.