Headed to the slopes this holiday? Increased participation in recreational activities like skiing, ice skating, and pickup football can put added stress on your joints. Sudden bursts of activity, icy conditions, and cold muscles raise the risk of hip, knee, and shoulder injuries. Staying safe requires proper preparation, strength, and awareness. Here’s a guide to help prevent common sports injuries this holiday season.
Warm Up and Stretch to Avoid Holiday Sports Injuries
Cold muscles and joints are prone to sprains, strains, and tears. Begin each activity with dynamic stretches and light movement to increase blood flow and flexibility. Focus on quadriceps, hamstrings, calves, and shoulders. Spending just 5–10 minutes warming up can significantly reduce your risk of joint and muscle injuries.
Strengthen Core and Supporting Muscles for Better Stability
A strong core and stabilizing muscles protect joints from sudden twists and impacts. Exercises like planks, lunges, and resistance-band workouts improve balance, endurance, and joint control. For skiers and football players, this means better stability on uneven terrain and a lower chance of knee or shoulder injuries.
Use Proper Equipment and Safety Gear
Wearing the right equipment can prevent many injuries. Helmets, pads, and supportive footwear should fit correctly and be appropriate for your activity. Skiers and skaters should check bindings and skate maintenance, while football players should wear cleats designed for traction. Inspect and replace worn gear to maintain safety.
Listen to Your Body and Pace Yourself
Fatigue increases injury risk, especially during prolonged or repetitive movement. Take breaks, hydrate, and don’t push through pain or discomfort. Paying attention to early signs of soreness or instability helps prevent minor aches from becoming major injuries. Mindful pacing is essential for safe and enjoyable holiday sports.
When to Consult a Sports Medicine Specialist
For personalized strategies to prevent injuries and optimize performance, a specialist consultation can help. From targeted exercises to minimally invasive or arthroscopic treatment when needed, professional guidance keeps your hips, knees, and shoulders protected. Book an appointment with Dr. Van Thiel to develop a personalized sports injury prevention plan this holiday season.
AUTHOR: Geoffrey Van Thiel, MD, is a board-certified orthopedic surgeon specializing in sports medicine treatments of the hip, knee, and shoulder, with a focus on compassionate, cutting-edge care. Dr. Van Thiel’s commitment to athletics and an active lifestyle is evident in both his personal belief that activity leads to better health and his involvement with the Chicago Blackhawks Medical Network, AHL Rockford IceHogs, and US National Soccer Teams.
