NCTV Episode 111
Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-
- Why cold weather increases injury risks
- Essential warm-up tips
- Gear up for safety
- Hydration & recovery strategies
- How osteopathy can help
Transcript
If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-
Hello and welcome to NCTV Episode 111. I’m Nick Coysh, and in today’s episode, we’re tackling two key winter fitness topics: preventing injuries in winter sports and staying safe while running in cold weather. Whether you’re heading to the slopes or keeping up your running routine despite the chill, these tips will help keep you moving freer and help you to avoid injury.
Why Winter Sports and Running Bring Added Risks
So why do winter sports bring added risks? Essentially, the cold slippery conditions of winter add an extra challenge to your body and here are four reasons why:
- Tighter Muscles & Reduced Flexibility
Cold weather causes muscles to contract, making them less flexible and more prone to strains.- Slippery Surfaces & Reduced Stability
Ice and snow can cause slips, increasing the risk of sprains, fractures, and impact injuries.- Dehydration Risks
You may not feel as thirsty in the cold, but dehydration still affects muscle performance and recovery.- Altitude & Fatigue
Winter sports often take place at high altitudes, where fatigue sets in faster due to lower oxygen levels, affecting coordination and reaction time.How to Stay Injury-Free in Winter Sports
So all this is great to know but how do I stay injury free doing winter sports I hear you ask? Well, to break it down into another nice memorable list, here are five essentials to stay injury free:-
- Warm Up Properly
Because cold muscles are more injury-prone. The best ways to warm up are by doing dynamic stretches and light exercises before hitting the slopes or trails.- Use the Right Gear
Wear proper footwear with good grip and use appropriate protective equipment for skiing or snowboarding.- Strengthen Key Muscle Groups
Focus on leg strength, core stability, and balance exercises to improve resilience against falls and twists.- Listen to Your Body
If you start feeling fatigued, take a break. Many injuries happen when tiredness sets in and form deteriorates.- Hydrate & Refuel
Drink water and eat energy-boosting snacks to keep muscles performing at their best.The next set of tips are more relevant for those like me who are currently winter running in training for a spring event such as a marathon or half marathon.
Tips for Running Safely in Cold Weather
- Firstly, Dress in Layers
Start with a moisture-wicking base, add an insulating layer, and top with a windproof shell to stay warm without overheating.- Secondly, Protect Your Extremities
By wearing gloves, a hat, and thermal socks to prevent heat loss.- Third, Adjust Your Stride
Take shorter, more controlled strides on icy or snowy surfaces to improve stability and reduce the risk of slipping.- Fourth, Breathe Right
Cold air can be harsh on your lungs. Breathe through your nose or use a scarf or buff to warm the air before it enters your lungs.- And tip number 5, Stay Visible
Shorter days mean lower visibility. Wear bright, reflective gear and consider a headlamp or body-torch for safety.To sum up, by preparing properly, using the right gear, and staying mindful of the conditions, you can enjoy winter sports such as skiing, snowboarding and cold-weather running, safe in the knowledge that you have significantly lowered your risk of potential injury. If you do experience aches, strains, or injuries, osteopathy can of course help keep you moving freer and easier, with less pain. Other treatments such as physiotherapy, sports massage, and targeted rehabilitation exercises can also play a key role in recovery and injury prevention.
That’s all for today’s bite-sized bits to help your health flourish. I’m Nick Coysh, and I’ll see you again next time. Stay safe and stay active!