How can physiotherapists help cure winter sports injuries?
Winter has already made an appearance in our life. People would typically be getting their skis and snowboards ready for the slopes.
Winter sports, in particular, are a terrific way to stay active throughout the colder months, as long as you participate with prudence and common sense. However, if you perform a single risky trick, you risk injuries such as knee sprains (ligament injuries) or strains (muscular injuries). Injury rates for skiers alone have been estimated to be between 2.5 and 3.0 per 1000 skier days.
Due to that, the number of persons seeking sports injury treatment increases. Knee sprains, strains, dislocations, and fractures are the most common winter sports injuries. Many of these injuries happen when people push themselves to complete that final round.
This blog will show how rehabilitation physiotherapy could be your best shot for winter sports injuries.
Common winter sports injuries.
Whether you’re on the ice or the slopes, accidents can happen to anyone at any moment. While sports-related injuries can occur at any time of year, winter sports like ice hockey, skiing, and sledding are riskier due to the cold and slick surfaces.
Concussions are a typical occurrence in skiing and snowboarding accidents. It can happen in any sport — anyone falling while skating or playing hockey is in danger of sustaining brain damage.
During numerous activities, our knees must support our body weight. They must eventually absorb significant forces during a strenuous winter sport such as skiing or skating. As a result, the unexpected awkward movement might result in knee injuries such as strains, sprains, or dislocations.
You risk dislocating your shoulder if you fall onto an outstretched hand. In the worst-case scenario, delaying medical treatment for an extended period can result in a frozen or immobile shoulder.
The PCL and ACL are ligaments that connect your thighbone (femur) to your shinbone (tibia). It causes discomfort, edema, and instability when a ligament is torn. If left untreated, ligament tears may become a susceptible condition.
Ankle sprains and fractures.
Every snowboarding practice includes ankle motions. The Talus bone, which is placed above the heel bone on the outside of the ankle and is commonly referred to as a snowboarder’s ankle, may be fractured.
Slip and fall.
Untreated roads, snow-covered sidewalks, and black ice make for hazardous strolling during the winter. Back injuries, shattered hips, and ankle sprains are just a few of the problems when you take a spill.
It is vital to get medical attention quickly, followed by a winter sports injury.
Physiotherapy for winter sports injuries
You’ll require rehabilitation physiotherapy to get back into the game. Physiotherapists will thoroughly examine your case during your initial consultation at the clinic.
They will build a rehabilitation sports injury physiotherapy treatment plan based on the type of injury. They will work with you to lessen early stiffness and offer exercises to alleviate some discomfort.
The most crucial aspect of rehabilitation physiotherapy sessions is that they make sure you don’t re-injure yourself in the same spot.
Techniques that physiotherapists for winter sports injuries will employ to treat your symptoms.
• Alleviating your susceptibility to injuries in other areas of the body.
• Increasing your core muscular strength.
• Restoring the balance of muscles in damaged areas and neighbouring areas.
Tips that can help you avoid injuries.
Work on your balance.
To perform winter sports well and without injury, you must have a good balance. Balance is essential for success, whether skating on thin ice or skiing through a thick blanket of snow. Simple balance exercises such as one-legged squats and heel-toe walking can help you improve your balance. Consider stepping on a log or standing stationary with your eyes closed to improve your poise. Balancing boards and agility ladders are also beneficial.
Make your core strong.
The strength of your core is determined by the stamina of your spinal muscles, which offers your body the proper alignment it requires. It is critical to have an appropriate alignment to perform successfully in winter sports. Core strengthening activities like planks and pushups can help you retain the proper alignment you need to avoid injuries.
Shovelling is an excellent way to remain in shape throughout the winter months. Shovelling snow needs a great deal of strength and flexibility. It allows you to stretch your lower back, shoulders, legs, and spine muscles. However, this aerobic training should be done with caution, especially if the ground is slick. Before you pick up that shovel, talk to a good physical therapist. Stretching should be done while maintaining a straight posture. If required, take frequent pauses. While lifting, bend your knees.
Stretch before playing.
Never begin skiing or skating without first stretching and warming up your muscles. A brief warm-up improves blood circulation in your limbs and prepares your muscles for winter sports strenuous physical tasks.
Brace your muscles.
Muscle strength and flexibility are required for all sports. When you do these sports in the winter, your muscles need to be exceptionally strong and supple. Lunges and squats are good exercises to prepare your body for the cold. Long jogs and hill climbs can also help you strengthen your muscles. You can also work with your physical therapist to create an ideal exercise plan to loosen up your muscles before you begin playing.
Drink enough water.
Another crucial aspect of any sport is staying hydrated. While the cold temperature may make it appear that you are not sweating or losing as much water as you would in other sports, you are still losing a significant amount of fluid. Even if you don’t feel thirsty, a good rule of thumb for staying hydrated is to drink 350 to 500 ml of water every hour of activity. When you get up in the morning, take a glass or two of water because sleeping dehydrates the body.
Finally, overexertion is one of the most common causes of injury during the winter season. People will be unprepared for the season or will fail to recognize when their bodies are becoming fatigued. Because the release of endorphins during exercise causes you to feel less exhausted, it can take a long time for you to realise how weary you are. Take frequent breaks and monitor your energy levels; if you begin to feel exhausted, it may be time to stop. If you are looking for a winter sports injury physiotherapy clinic that can help you reduce your symptoms so that you can join the sports quickly, consult our experienced physiotherapists in Calgary at The Physiotherapy and Massage.