December 15, 2000 -- As the snow piles up, North Americans are running down their winter activity lists. Skiing, skating, sledding and leisurely walks in the snow are just some of the more popular pursuits.
But while having fun should be first and foremost in your mind, avoiding health risks should be second. Trudging through snow, braving icy sidewalks, battling bitter winds, climbing snow banks and hitting the ski hills can wreak havoc on your body -- especially if you're out of shape.
That's why the American Chiropractic Association (ACA) is warning people about flurries of winter activity. The ACA says sprains, tears and painful muscle spasms are just some of the injuries outdoor enthusiasts experience in the winter, and these are more likely to occur in people who aren't used to physical exertion.
The cold makes everyone more vulnerable to injuries, says ACA spokesperson Dr. Jerome McAndrews, because the body's muscles and blood vessels contract to conserve heat, lowering blood supply and reducing muscle capacity. This can weaken muscles and even trigger joint pain.
That's why bundling up is important. But besides wearing thermal underwear and a parka, people can prevent the cold from causing injuries by properly preparing their body with warm-ups and stretches. "The warm-up becomes important to get the blood back out to the extremities and to get those blood vessels dilated again," says McAndrews. "In the winter it is always good for someone who is going to engage in skiing or even walking to stretch out a little bit."
If you don't exercise regularly, McAndrews says warm-ups and stretches are even more important. "If those muscles are not in condition or toned up, the impact on them can be unbalanced and you could be in for some trouble."
For pain-free fun, different activities demand different precautions. Here are some of the ACA's tips for people who enjoy winter's most popular pleasures:
Skiers should know squat: Before hitting the slopes, you should do 10 to 15 squats. Stand with your legs about shoulder-width apart, slowly lower your buttocks as if you were sitting down, return to a standing position and repeat the process without a break until you complete the set.
Lunge for the goal: Before that pick-up ice hockey game or family skate, try doing a few lunges. Take a moderately deep step forward and let your back knee come down to the floor while your shoulders remain aligned over your hips. Come back to a standing position and repeat the process with the other foot. Continue, switching feet after each lunge, until your leg muscles are loose and warm.
Pull sleds, not muscles: To prevent injuries that can occur while you're sitting or kneeling on a sled and bouncing downhill, do knee-to-chest stretches before your ride. While lying on your back, pull your knees to your chest and hold them there for about 30 seconds.
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