Winter is coming, which means it's almost time for snowy roads, hot chocolate and cozy, warm blankets. But this also means that it's winter aches season. Now, we know that body aches are not limited to any season, but for some people, winters are particularly mean because the game season is on.
So, if you don’t want to be the couch potato these winters, and enjoy a good snowball fight without the “ouch” feeling, you need to know how you can avoid these injuries or soothe your muscles afterwards. Here’s everything you need to know about winter sprains so that you can outscore your competitors on the ice rink.
Common Winter Sports Injuries
From skiing to snowboarding, each winter sport has a way of keeping you on your toes, sometimes even off the ground. Here are a few winter injuries that you need to beware of:
● Sprained Ankles: If you’re playing on uneven ground or you give your feet a sudden twist, particularly when you’re moving fast, you may end up with a sprained ankle.
● Knee Strains And Tears: Knee strains are very common when your body moves one way, and your ski decides to move the other way.
● Wrist Strains Or Fractures: Anyone who falls on ice knows the instinct to throw their hands out. Unfortunately, this can lead to wrist injuries.
● Lower Back Strain: Carrying all the heavy gear, crouching, or high-impact landings can put an added strain on your lower back.
Of course, you don’t want to stop having fun because of a bit of risk. The key is to prepare your body before you step outside so you can focus more on fun. Let’s help you prepare for that.
Start Preparing Yourself For Winter Sports
Before you step on the field, give your body a little shake to prepare it for what’s coming next. Here’s how you should prepare your body:
● Warm Up Like You Mean It: Start with some stretching to wake up your muscles and get your blood flowing. You can try some dynamic moves like lunges, arm circles, and gentle torso twists.
● Strengthen The Right Muscles: Winter sports rely a lot on your strength and stability, especially in your legs and core. You should try squats, lunges, and planks to build up muscles around your joints. These exercises will help you build more strength and better control where needed.
● Gear Up Right: The right gear, including a helmet, gloves, boots, and wrist guards, can be your best friend. So, never go out in the field unarmed.
Tips For Handling Pains And Aches After Winter Sports
You can prepare your body all you want, but you still might not be able to avoid post-match soreness. However, you can treat it, and here’s how:
● Stretch It Out: Why does every instructor focus so much on cooling down after every workout? This is because a 5-minute gentle stretch after your physical activity can help reduce stiffness and help you avoid being sore the entire next day.
● The RICE Method: No, we’re not talking about the rice you eat, so you better turn off your rice maker. The term RICE stands for Rest, Ice, Compression, and Elevation. Here’s how it goes.
1 . Start with some ice (or snow in a pinch) on the sore area to reduce swelling.
2 .Wrap it gently if you can, and kick back with that leg or arm elevated.
● Fuel Up: Everyone on Instagram and TikTok is begging you to eat a high-protein diet (and you still don’t listen). Proteins are very important because they help your muscles recover from the last workout and prepare for the next. So, how does a post-workout protein smoothie sound to you? (Pro Tip: Combine it with anti-inflammatory foods like a bunch of nuts, seeds, fatty fish, or a pinch of turmeric).
● Hydrate Yourself: You’re one of those people who drink 8 glasses of water every day unless it's winter, right? We know you don’t feel a lot of thirst in winter, but you still need to hydrate. Dehydration can make your muscles feel even more sore, so keep the water coming.
● Keep Moving: We know this doesn’t sound like a good idea when you’re already sore, but trust us, gentle movements help. Try going for a short walk to get the blood flow going and reduce soreness.
Pain Relief Products And Home Remedies
Sometimes, a little extra help goes a long way in managing post-sports soreness. Here are a few things you should have at home to help:
● Pain Relief Patches: Good quality pain relief patches like SINSINPAS are very handy and practical. They stick right to your sore spot and will provide you with mess-free relief. Here are our top recommendations for your first aid kit:
If your pain is unbearable, try SINSINPAS Lidocaine to get rid of your pain in just a couple of minutes.
SINSINPAS Arex would be perfect for minor sprains or backaches.
To heal your skin while keeping it hydrated, you need a SINSINPAS Arex Flex Gel patch with advanced hydrogel technology.
When To Seek Professional Help
Sometimes, soreness is just soreness and would go away in a few days, but sometimes, it's a little more than that. Here’s when you should consider getting medical help:
● If the pain just doesn’t end, remember that you’re not in a competition to see how long you can “tough it out.” If something doesn’t feel right, get it checked.
● If you see bruising, swelling, or you can’t move a joint, these signs can be your body’s way of saying, “Please, see a doctor!”
● If you hear a pop or crack during an injury, this might be a sign of something serious, like a ligament tear. Play it safe, and see a doctor.
Take Home Message
Winter sports are all about fun, excitement, and a bit of daring, but it's way more fun when a sprain does not sideline you. You need to keep your body in shape to enjoy every second even more. So go out, enjoy the snow, and remember: a little prevention (and maybe a SINSINPAS pain patch) goes a long way toward keeping the winter season as fun as it should be.
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