Winter sports | Prepare yourself physically to reduce the risk of injury

Many Quebecers will take advantage of the holiday break to put on their skis or skates for the first time this winter, but it is essential before that to prepare well physically to avoid injuries as much as possible, says a sports therapist. .

The risks of concussion, sprains, fractures and strains are just as high when you hurtle down the slopes on downhill skis or snowboards, as when you skate or simply slide on a sled. .

From 1^is October 2016 and as of January 11, 2024, 5434 alpine skiing injuries have been reported in the Canadian Hospitals Injury Reporting and Prevention System (CHIRPP) database.

For the same period, 4,715 were recorded for ice skating, 4,376 for sled or toboggan slides and 4,214 related to snowboarding.

“These sports come with equipment that will mean that we will often reach greater speeds than if we are on our feet and that is what will create the risk of injury,” explained Éric Grenier-Denis, general director of the Corporation of Sports Therapists of Quebec (CTSQ).

Ideally, the sports therapist recommends preparing a few weeks, or even a few months in advance, before any winter sport, especially if you are quite inactive the rest of the year.

However, there are certain movements to do just before putting on your equipment, “such as mobility exercises to wake up the joints and muscle activation to be sure that [les] muscles are awake.

For example, squat movements or lunges for cross-country skiing or skating can be good for preparing muscles and joints for the effort that will follow. For those who have a little more time beforehand, doing the plank is ideal to work on strengthening the abdominals, which are “the foundation of the entire body”.

“Without necessarily being able to prevent [une blessure]if the body is well warmed, there is less risk of serious damage to the various structures,” indicated Mr. Grenier-Denis.

The cold factor may also need to be taken into consideration before any outdoor sporting activity.

The general director of the CTSQ also advises practicing these same exercises just before shoveling your driveway, a winter activity which is often just as physical as a sport and which can cause just as many injuries.