By Dr. Ira Shapiro
Director, Plaza Chiropractic Center
Old Bridge
While many of us would rather seek the warm comfort of a soft, plush couch during the cold wintry months, others rejoice in the chance to participate in the endless array of sports and activities that only become possible once the temperature drops.
But, despite the hours of joy, hazards lurk for even the most prepared and skilled enthusiasts. According to the U.S. Consumer Product Safety Commission, more than 220,000 people were treated at hospitals, doctors’ offices, and emergency rooms for winter sports injuries in 2017. This includes 69,000 injuries from skiing, 54,000 from snowboarding and 52,000 from ice skating.
Then again, even the ardently housebound can suffer winter accidents. Nearly 1 million Americans slip and fall on the ice and snow each year, while more than 11,000 people are treated at emergency rooms annually for injuries directly related to the shoveling of snow, according to the Centers for Disease Control and Prevention (CDC). These ailments can range from simple strains and sprains to concussions, heart attacks and broken bones.
While overexertion is often the main culprit, physical condition, alertness and preparedness also play significant roles in these injuries. The continual testing of physical limits is essential for building strength, stamina and endurance. But exhaustion is not. Once the body begins to tire, reflexes slow and alertness levels drop making the body immensely more susceptible to injury.
In addition, the risk of tearing a muscle or related problems are always higher in cold climates. That’s because the body naturally directs blood flow from the extremities to the core in reduced temperatures. As a result, warm-ups and cool-downs are even more necessary for increasing circulation and preparing the body for cold-weather activities.
The key is not letting any of this discourage you from venturing into the great outdoors during the winter. Breathing the fresh air not only stimulates the body, but helps to burn more calories, increase energy, and significantly boost morale. Still have doubts? Instead of settling down in a cozy chair after dinner, take a brisk walk. You’ll be surprised how refreshing and relaxing this actually feels.
Next, be cautious. Use common sense. This begins with the right clothing. Despite the urge. Don’t overdress. After a brief time, the body will heat up even in freezing temperatures. This includes dressing in layers that can be easily removed after warming up and then replaced when the body begins to cool.
Furthermore, here’s some additional tips for playing it safe whether you’re preparing for that next big skiing trip or reluctantly going out to shovel the walk and driveway after the latest snow storm:
- When pressed for time, it’s better to shorten the length of a workout than to skip the warm-up and dive right in. A good warm-up should take 15-20 minutes. This can include squats for skiing, lunges for skating and knee-to-chest stretches for sledding
- Always stretch before grabbing that snow shovel. Push the snow straight ahead. Don’t throw it. Avoid sudden twisting and turning motions. And bend your knees. Let the muscles of your legs and arms do the work, not your back
- No matter what you’re doing, take frequent breaks. A fatigued body asks for injury
- And never ignore pain. Pain is your body’s way of sounding the alarm that something is wrong
For more information on creating better, fitter and healthier lives for the entire family, contact Plaza Chiropractic Center at 732-723-0023 or visit www.plazachiro.com. Our trained staff will be happy to work with you, no matter your age or condition, to develop a safe and effective wellness program that complements your life style and offers long-lasting fitness rewards.
Dr. Ira A. Shapiro is the director of the Plaza Chiropractic Center, which he founded in Old Bridge in 1984. Recently selected to the American Chiropractic Association Sports Council (ACASC) Hall of Fame and a two-time member of the U.S. Olympic team medical staff, Dr. Shapiro has spent the past 35 years providing safe, gentle and effective chiropractic care to tens of thousands of patients ranging from community members to professional athletes competing at the world’s highest levels.
