8 Tips to Take on Winter Sports
Whether you’re preparing for a competitive winter sport or planning a ski vacation, the experts
at the UPMC Lemieux Sports Complex recommend proper training to avoid common injuries
and illnesses. Before you hit the slopes or step on to the rink this winter, keep in mind these
eight tips to help keep you safe and ready to take on the elements.
1 Stay hydrated
Drink plenty of water especially if you are in cold temperatures and at elevation. Avoid heavily caffeinated
drinks and alcohol. Remember, if you feel thirsty, you may already be getting dehydrated.
2 Practice yoga
To prevent injury and increase flexibility, yoga is recommended for skiers and snowboarders as part of a
conditioning program.
3 Add cardio to your workouts
Cardio training such as swimming, running, cycling, or rowing are ideal for skiers and snowboarders to implement
in their preseason conditioning.
4 Check your equipment
Be sure to check all of your equipment prior to hitting the slopes. That means bindings are properly
adjusted, and boots are fitted and attached to your skis/snowboard.
5 Improve strength
Core exercises, as well as squats and lunges, are beneficial in increasing strength and
preventing injury for skiers and snowboarders.
6 Wear layers when exercising outdoors
Each cold-weather outfit should have three parts to it: a base layer, a mid layer, and a shell. Proper layering is the key to your
success in the brisk, wintery months. Wear fabrics that provide the best insulation to keep you warm, and more importantly,
are moisture-wicking to keep you dry.
7 Protect your skin
When it’s cold and breezy, the wind can dry out your skin, reddening the surface and causing it to feel a lot like sunburn. If you are
heading out to run, ski, or snowshoe, try to cover exposed areas of skin. Moisturizing can also prevent the effects of this wind burn.
8 Acclimate to your environment
Know as much as possible about the environment where you will be competing or vacationing, Adjusting to colder
temperatures or higher altitudes can take a few days and people often respond differently.
For more information from sports medicine experts,
visit UPMCSportsMedicine.com.