An Athletic Trainer's Guide To Winter Sports You Should Test Out This Year
February 15, 2022
Christina Eyers, Ed.D., AT, ATC, is the Director of Athletic Training & Community Outreach with Henry Ford Sports Medicine.
With the winter Olympics kicking off, you might be wondering which (if any) winter sports are safe for you to try.
In addition to favorite pastimes like skiing, snowshoeing and ice skating, athletes in the winter Olympics are shining a light on lesser-known sports that are worth checking out if you're feeling adventurous. (Curling anyone?)
Breaking Down Winter Olympic Sports
Whether you prefer snow or ice, there are plenty of cold-weather activities that offer a heart-pumping workout — and you don't have to be an Olympic athlete to join in the fun. A bonus: Many of these activities are easy on your joints and offer cross-training benefits.
Several favorites:
- Cross-country skiing. Cross-country skiing is a full-body, endurance pursuit similar to running. But since you're gliding through the snow, not pounding pavement, there's less stress and strain on your joints — and a lower risk of repetitive use injuries.
- Ice skating. Figure skating is among the most popular winter Olympic sports. It's also the oldest sport in the winter program. Even if you feel unsteady on ice skates (and what beginner doesn't?), taking an introductory lesson can help you glide safely while learning proper mechanics. Since falling is common for beginners, make sure you wear some extra padding and take your time as you master new maneuvers.
- Curling. A unique Olympic sport, curling is like shuffleboard on ice. While it may be one of the slower sports in the winter games, it's also a great game to play on the ice with your family.
- Skiing. Skiing is a fun activity for the whole family. But if you're an amateur skier, it's critical to be realistic about your abilities. Don't be afraid to take ski lessons to get the basics under your belt. A ski instructor not only gauges your skill level, but can also direct you to the slopes that are the best fit for your experience.
- Snowboarding. One of the newer Olympic sports on the circuit, snowboarding was first included at the 1998 Winter Olympics in Nagano, Japan. But since its introduction, snowboarding has become one of the most popular sports in the Games — and for winter recreation among nonathletes.
No matter which winter sports you choose, make sure you have appropriate equipment that fits. Winter sports gear can get pricey, but try secondhand stores or even rent equipment for weekend use. Just make sure to ask the experts for advice on things like length of skis, boots, bindings, figure skates or hockey skates. Most importantly, make sure to always wear a helmet for activities such as skiing and snowboarding (kids should wear helmets when ice skating too!).
Cold-Weather Sports Caveats
Winter sports can be engaging for everyone, no matter what their age or skill level. You can use the Olympics as inspiration or try one of the many non-Olympic sports that get your heart pumping during colder months. A few favorites:
► Sledding. Tubing and sledding require you to climb up the hill in order to ride your way down. Toboggan runs and sledding hills are a great way to enjoy local parks during the wintertime — and they're fun for the whole family.
► Snowshoeing. Like walking on sand, snowshoeing requires you to navigate uneven surfaces, which helps strengthen your leg and glute muscles.
► Hiking. If the weather is on the mild side, don't be afraid to get outdoors and explore. With newer materials and textiles, it's easier than ever to dress warmly and remove layers as you work your way up a hill or mountain.Whatever winter activity you choose, keep in mind you’re not competing in the Olympics. If you’ve been mostly sedentary, it's important to start slow. Gradually increase your activity level and be sure to wear appropriate safety gear.
To find a primary care or sports medicine specialist at Henry Ford, visit henryford.com or call 1-800-436-7936.
Stretching Done Right: Easy Tips To Stay Limber
By
Christina Chapski, Ed.D., AT, ATC
Henry Ford Health
November 7, 2023
Stretching is more than just a workout suggestion – it's a vital way to avoid injury and get the most out of your activity. You wouldn’t take your car on a long drive without making sure it’s in tip-top shape, right? So before you work up a sweat, work up a stretch.
One important thing to keep in mind is that dynamic stretching is best. It uses momentum to propel your muscles into an extended range of motion. Unlike static stretching, where you remain in an almost still position, a dynamic warm up is the best way to get your blood flowing and your heart rate pumping.
To get your muscles primed for activity, high knees, "butt kicks" and side shuffling are more effective than standing quad stretches. If you are doing an upright quad stretch, it's best to lean back a little to get the full benefit, since your quads originate from above the hip. Also, remember to always grab the ankle and not the toe.
Here are some other helpful hints on how to warm up the right way:
- For hamstrings: The hamstring muscle attaches to your bones below the knee at the back of the leg, so you want to avoid bending them (which ultimately shortens the muscle you’re trying to stretch). When bending at your back, make sure to keep your spine straight like a table to elongate those muscles. Keep your chin up. If you bend down to touch your toes, there’s no need to hover closer than six inches above the ground – unless you’re able to comfortably do so.
- For pectoral muscles: "Door stretches” offer the best stretch. Simply place your arms out on either side of you as if you were making a “T” with your body. Then, bend your arms up at your elbows so they each form a 90-degree angle. In this position, put your arms on either side of a door frame, with your body within the frame’s opening and walk forward slowly to open up the chest.
- For triceps: Make a gesture like you’re scratching your upper back and be sure to keep your elbows in for maximum benefit.
- For the torso: The iron cross stretch involves putting your arms out at your sides like a “T” and then rotating at your waist side to side. You can also drop down toward the floor and reach for your toes, one side at a time.
Other great tips to add to your stretching repertoire include:
- Don’t forget to keep breathing throughout your stretch. It will help keep your muscle tissue oxygenated.
- Hold each stretch for 10 to 20 seconds, aiming for three repetitions of each. If you prefer, you can split up your stretching throughout the day, or use props like foam rollers to help ease tension in your muscles and break up knots.
- Listen to your body while stretching. Slight pain is acceptable, but if your muscles start shaking, it's a warning for you to stop.
- Don't give up. Stretching progress can be slow, so comparing your progress to that of others will only discourage you. Pay attention to your own progress. Seeing your body become more flexible when you previously weren’t limber will help keep you motivated and is the ultimate reward.
To find a sports medicine doctor or athletic trainer at Henry Ford, visit henryford.com/athletes. Christina Chapski, Ed.D., AT, ATC, is the director of athletic training and community outreach at Henry Ford Health. Read more of Chapski's articles.