Submitted By Stephen Ritter M.D.
12.18.2009

Watch Your Back During Intense Activity

Winter is upon us, and with it comes snow, ice and winter sports. Nowadays, adults and kids are turning to non-traditional games, such as downhill ski racing, snowboarding and ice climbing. From the airing of the X Games and the need for a bigger thrill, these extreme sports are drawing more and more fans and enthusiasts. While these sports can be fun, they also can lead to injuries if not done properly.

According to the American Academy of Orthopaedic Surgeons, snowboarding is the leading cause of winter sports injuries, sending nearly 150,000 people to emergency rooms and doctors’ offices. Coming in behind snowboarding is skiing and snowmobiling.

If you are one of the millions of people that will take to the ice and snow this season, here are some tips to protect your back and stay injury-free during the winter months:

• Warm up and cool down. Stretch for about 30 seconds or more and do some light exercise for three to five minutes to warm up your muscles. This allows for blood to flow to your back muscles and prepares your body for your activity. A cool down after the sport reduces cramping and tightening.

• Gear up properly. It is important to wear the correct footwear, protective gear and layers to keep warm. Not only is the proper gear important, but staying warm is essential to preventing frostbite and keeping muscles flexible.

• Don’t imitate stunts. Don’t try any stunts you see on TV. Those are practiced moves that can cause an untrained athlete to injure themselves if not done properly. Also, abide by all of the rules of the sport when participating.

• Never practice alone. Because extreme sports are just that, extreme, you should never practice alone. Make sure someone is with you at all times in case of an injury.

• Take frequent breaks. Just like with any exercise, take breaks regularly. Also, make sure to drink plenty of water to stay hydrated.

• Use good technique. Remember not to twist or jerk your body in a way that is uncomfortable. It’s also a good idea to take lessons by a trained professional to prevent possible back strain or injury.

Winter injuries should not be ignored. If you do experience pain, it is essential to obtain a consultation with an orthopedic specialist who can diagnose your injury and determine the proper course of treatment. Depending on the extent of your injury, your doctor may recommend rest, prescription pain and anti-inflammatory medicine, or possibly surgery.