Skiing, snowboarding, curling, ice speed skating and all other sports and disciplines that are practiced on snow and ice , that's what we talk about. Their season is approaching, so you need to start preparing to make the most of it, which also means working to prevent injuries . And this means physical preparation, knowledge and training of the technique, adequate equipment, knowledge of the particularities of the location and, of course, good general health. Physical preparation Muscle strengthening Strengthening muscles, especially those in the legs (quadriceps femoris, hamstrings, glutes), core (abdominals, lumbar and pelvic) and upper trunk region (shoulders, arms), improves stability, balance and physical resistance during practice of winter sports. Recommended exercises: squats, lunges, planks, kettlebell exercises and resistance bands . Cardiovascular training Improving cardiovascular capacity allows for better performance and endurance, as well as preventing fatigue, which is a risk factor for injuries. Recommended exercises: running, cycling, swimming or circuit training. Balance and coordination training Balance exercises are fundamental for sports such as skiing and snowboarding, in which the ability to maintain body control is essential. Examples: Use a Swiss ball or balance board; Proprioception exercises, that is, with controlled movements on unstable surfaces; Yoga and pilates. Agility and motor coordination means working on reaction speed and coordination between the lower and upper limbs and reduces the likelihood of falls and injuries. Examples: Sprint training; Reaction exercises and games involving quick changes of direction. Most common injuries Knees (anterior cruciate ligament): strengthening the thigh and core muscles helps stabilize the knees. Proper landing and movement techniques are also essential. Shoulders : Many winter sports injuries involve falls that affect the shoulders. Working on shoulder strength and stability helps reduce risk. Lumbar spin e: Improving flexibility and strengthening the lower back and core helps protect the spine and maintain good posture when practicing. Proper technique Proper technique training means learning it with the help of qualified instructors because it helps prevent wrong movements that are more likely to cause injuries. For example, when skiing, the posture should be leaned slightly forward, with the knees bent and the weight distributed evenly between the skis. Also in snowboarding, body position and weight distribution are essential to achieve adequate control. A gradual progression is essential. Choosing more difficult terrain without proper prior progression is a mistake. Starting with easier tracks and increasing the difficulty as experience and confidence increase is the right thing to do. Suitable equipment for each modality Using equipment that correctly fits the practitioner's body and skill level is essential. This includes skis, snowboards, poles, helmets, goggles and clothing, among others, depending on the sport. Skis and boards: Choose according to experience and ensure the good condition of the blades and connection adjustment. Joint protection: The use of knee pads, elbow pads and wrist protectors help prevent injuries when falling. Helmet: Always wear a suitable helmet to protect head from impacts. Warming up and stretching Before the activity Warm up properly for 10-15 minutes, focusing on increasing your heart rate and preparing your joints and muscles for effort. It may include activities such as brisk walking, light jogging, or jumping. Do dynamic stretches, such as arm circles, knee bends and torso rotation movements, which help to improve range of motion and activate muscles. After the activity Static stretches, holding each position for 20-30 seconds, helps relax muscles and reduce joint stiffness. Food and hydration Maintain a balanced diet rich in complex carbohydrates to provide energy, protein for muscle recovery, and healthy fats to protect joints and aid recovery. Meals should include foods such as fruits, vegetables, nuts, whole grains and lean sources of protein. Even in the cold weather, the body loses fluids. Drinking water regularly, before, during and after activity, is essential. Dehydration can affect performance and increase the risk of injury. Know the environment Assess the snow conditions (compacted snow, soft snow, ice), visibility and weather, adapt the practice to the condition of the track and avoid descents in dangerous conditions. Respect the terrain and personal limits , choosing tracks according to skill level, avoiding unfamiliar or very difficult terrain. Always ski within the limits of each person’s experience and dexterity. Rest and recovery Preventing fatigue: tiredness can compromise coordination and reflexes, increasing the risk of falls and injuries. Taking regular breaks and ensuring adequate rest is essential. Getting quality sleep and a sufficient number of hours is essential for muscle recovery and maintaining energy during practice. Medical evaluation Before starting to practice winter sports, especially those who have a history of injuries or health problems, should undergo a medical evaluation. This assessment can help identify specific health problems or risks that need to be taken care of and monitored. Preventing winter sports injuries is a combination of physical preparation, proper technique, correct equipment and knowledge of environmental conditions. Following these guidelines can ensure safer practice, reduce the risk of injury, and improve overall sports performance. Author: Jorge Pon Meet the orthopedics clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
