The fall and winter seasons bring their own sets of challenges - as well as a lot of fun! As we move from summer activities like hiking and cycling into winter skiing and snowboarding, transition injuries are common. Lower-back pain, knee and ankle injuries are particularly apparent, often resulting from increased activity.
Dr. Michael Holmboe, DO, an orthopedic surgeon at CommonSpirit Health, says winter activities “place very different demands on the body,” and the overall goal “isn’t simply to be in good cardiovascular shape — it’s to have the strength, balance and control to handle an unexpected movement or change in terrain.”
Preparing your body, mind and expectations for the upcoming cold will ensure you have an enjoyable time in the unpredictable weather of the fall and winter seasons.
Preseason Conditioning
Whether you are a seasoned pro or a beginner, pre-season conditioning can mean the difference between a fun and exciting season or early fatigue and injuries. By preparing now, you can perform your best later.
“Your fall hikes can be part of your preparation. Instead of just walking uphill, controlled downhill walking and single-leg exercises. Step-downs, lunges, single-leg squats and lateral movements are particularly useful,” Dr. Holmboe says.
For skiers and snowboarders, balance and core stability can help with uneven and challenging terrain. Lower-body exercises and strength training are also imperative, because many snow sports and recreational activities rely on leg power and endurance.
Cardiovascular training is also a must in colder conditions, as breathing gets harder. When the air is dry, it can irritate your lungs and airways. While your lungs and airways work harder, training ahead of time can help with shortness of breath and increased stamina during strenuous exercise.
While many skiers and snowboarders flock to the slopes on weekends, preparing during the weekdays can help prevent the loss of muscle mass and inactivity that can hurt your body. Dr. Holmboe notes that “you don’t need to spend hours in the gym during the work week. Even 20 to 30 minutes of strength work two or three times a week can make a meaningful difference.”
With increased activity on and off the slopes, normal everyday tasks like snow shoveling can land someone in the hospital without adequate rest and preparation. Dr. Holmboe has some advice for those with snowy driveways: “Don’t treat shoveling like you’re trying to move as much snow as possible in as few trips as possible.” Instead, he said, “use a shovel that is appropriately sized for you, take smaller loads, and push the snow rather than lifting it. When you do need to lift, bend at your hips and knees rather than rounding your lower back, keep the load close to your body and avoid twisting while you’re holding the shovel. Turn your entire body and reposition your feet.”
Hydration & Fueling
As your body works harder in colder climates, the right food and water can help avoid cramping and early fatigue. Your diet may need to be adjusted to higher altitudes and colder conditions as your body burns more carbohydrates.
“Your body needs carbohydrates to replenish glycogen stores and protein to support muscle recovery. A meal or snack containing both within a reasonable period after exercise is a good general strategy,” Dr. Holmboe says.
Water is also vital as you require more while exercising. Dr. Holmboe noted that “at altitude and in cold, dry Colorado air, you can lose a significant amount of fluid without realizing you’re sweating.” Intentional water intake can prevent headaches, cramping and fatigue.
Proper Clothing & Gear
Fall and winter bring on the cold! With lower temperatures, proper clothing and gear are imperative for staying safe and comfortable in extreme climate conditions whether you are skiing or taking a winter hike. Layering is extremely important as temperatures, especially in the mountains, can drastically change in a short period of time.
Base layers, sweaters and waterproof outerwear are essential for staying warm and dry. Moisture-wicking socks and the proper waterproof footwear are also important, as damp skin can lead to frostbite in cold conditions.
Proper gear can make all the difference in winter and fall sports. Researching the right gear ahead of time can prevent injury and make sure you have an enjoyable time on the slopes or ice. Gloves, hand and toe warmers, helmets, sunscreen, balaclavas, boots and more are all essential for enjoying your time out in the cold. Try looking for a checklist before you leave to make sure you have everything you need.
Rest & Recovery
Resting your body is an important part of exercise but becomes even more so during colder months. Exhausted muscles can easily lead to strain and injury, while resting allows for muscle repair and energy restoration.
“Sleep is one of the most important recovery tools we have,” Dr. Holmboe says.
In fact, for activities like skiing that may include a sudden increase in strenuous exercise over the span of a few days, Dr. Holmboe said “adequate sleep, hydration, nutrition and gradual progression of activity become increasingly important.” Recovery time can help aid muscle growth and repair, keeping you out of the doctor’s office this fall and winter season.
