Tis the season

Now is the time of year that snow, ice and frigid weather blast into town. When starting winter activities you level of conditioning can affect your fun. Winter sports like skiing, skating and even sledding can cause painful strains or tears if your body isn’t ready for them. Walking outside in cold weather without layers of warm clothing can have an effect. As muscles and blood vessels contract to conserve the body's heat, the blood supply to extremities is reduced. This drop in blood flow may lower the functional capacity of many muscles, particularly if your cardiovascular health isn’t the best. Preparation for an outdoor winter activity, including conditioning the areas of the body that are most vulnerable, can help avoid injury and costly health care bills.

Cross country Skiing is a great exercise in the  winter

Many people each year are injured when shoveling snow. Shoveling snow the wrong way can pose the potential for soreness, or even strains and sprains. Here are some tips to avoid injury, while clearing snow:

• Layer clothing to keep your muscles warm and flexible. Layering also let you regulate your temperature easily, as you can remove articles of clothing one at a time, thus preventing overheating/cooling.
• If you must shovel snow, be careful. Make sure you get up early and have time to shovel before work, without needing to rush.
• When you do shovel, push the snow straight ahead. Avoid sudden twisting and turning motions, these are the motions most likely to cause back pain. Don't try to throw the snow, instead walk it to your snow bank.
• Shoveling can strain "de-conditioned" muscles in all of your back, buttocks and legs. Prevent this by stretching before you grab that shovel. Maybe try some snow angels to warm up! (an idea I got from Dr. Rash of Assurance Chiropractic in Denver, CO)
• Also, to prevent back injury when shoveling, use the muscles of your legs and arms to do the work, not your back.
• Take frequent rest breaks to take the strain off your muscles. A fatigued body asks for injury.
• Stop if you feel chest pain, or get really tired or have shortness of breath. You may need immediate professional help.

After shoveling, if you are sore, apply an ice bag to the affected area for 20 minutes, then take it off at least an hour. Repeat a couple of times each day over the next day.

If you continue to feel soreness, pain or strain after following these tips, it may be time to visit a chiropractor, physical therapist or other manual healthcare provider.