As March Break approaches, families are gearing up for outdoor activities including skiing, snowshoeing, skating, or simply enjoying a walk in the snow. While these winter activities are great for staying active and boosting your mood, they also come with their own set of risks, such as slips, strains, and sprains. With a little preparation and the right techniques, you can stay safe, injury-free, and make the most of the season.

Here are some expert tips to help you stay healthy and active during cold-weather months.

1. Warm Up Properly Before Heading Outdoors

It’s easy to get caught up in the excitement of outdoor activities, but jumping into vigorous exercise without warming up can lead to strains and injuries. Cold muscles are more prone to injury, so a proper warm-up is essential.

Try this:

• Perform gentle movements like arm circles, leg swings, or torso twists to loosen up your muscles.
• Focus on the muscles you’ll be using for your activity (e.g., legs for skiing or snowshoeing).
• Aim for 5-10 minutes of light cardio (brisk walking or jogging) to get your blood flowing before engaging in more intense activity.

2. Layer Your Clothing and Stay Dry

In winter weather, layering is key to keeping your muscles warm and functioning properly. Wearing the right clothing can help prevent both cold-related injuries and overheating during exertion.

Try this:

• Wear moisture-wicking base layers to keep sweat off your skin.
• Use insulating layers like fleece or wool to trap heat.
• Top it off with a waterproof jacket and pants to protect against snow and wind.
• Don’t forget hats, gloves, and scarves to prevent frostbite on your extremities.

Pro Tip: Make sure your clothing allows for freedom of movement—tight, restrictive clothing can lead to muscle strain.

3. Mind Your Footing to Prevent Slips and Falls

Icy sidewalks and snow-covered paths can be a slip hazard. Falls are one of the most common causes of injury in the winter months, and even a minor fall can result in sprains, fractures, or strains.

Try this:

• Wear footwear with good traction—cleats, boots with rubber soles, or shoes specifically designed for winter conditions are best.
• Take shorter, slower steps when walking on icy or snowy surfaces to maintain balance.
• If you’re walking on a slick surface, try to avoid carrying anything heavy that could throw off your balance.
• Use walking poles or ski poles for added stability, especially if you’re venturing into deeper snow or trails.

4. Strengthen Your Core and Lower Body for Stability

Activities like skiing, snowboarding, or snowshoeing require a lot of core and lower body strength to maintain balance and avoid injury. Having strong muscles can also improve your posture, preventing strain and promoting overall efficiency in movement.

Try this:

• Incorporate core-strengthening exercises such as planks, bird dogs, and Russian twists into your fitness routine.
• Focus on exercises that strengthen your legs, such as squats, lunges, and calf raises.
• Stretch your hip flexors, quads, hamstrings, and calves to maintain flexibility and prevent tightness.

5. Be Aware of Overuse Injuries

Winter sports often involve repetitive movements that can lead to overuse injuries if you’re not careful. Whether you’re skiing down a hill or skating around the rink, overdoing it can result in tendonitis, stress fractures, and muscle strains.

Remember:

• Make sure to take regular breaks during winter activities. Listen to your body and rest when you feel fatigued or strained.
• Gradually increase the intensity and duration of your activities to avoid overloading your muscles and joints.
• If you feel any pain or discomfort, stop and rest—don’t push through it, as this can lead to more serious injuries.

6. Stay Hydrated and Fuel Your Body Properly

It’s easy to forget the importance of hydration during the winter months since you don’t feel as thirsty as in the summer. However, dehydration can still occur, especially during physical activity in the cold, and it can increase your risk of injury.

Remember:

• Drink water regularly throughout the day, even if you don’t feel thirsty.
• Replenish your fluids after exercise to help your body recover.
• Eat balanced meals with a good mix of protein, healthy fats, and carbohydrates to keep your energy levels up.

7. Take Care of Your Joints with Proper Technique

Whether you’re skiing, snowboarding, or shoveling snow, maintaining proper body mechanics is crucial for avoiding joint strain. Improper techniques can lead to knee, hip, and lower back pain.

What to do:

• When shovelling snow, bend your knees and use your legs to lift the snow, rather than twisting your back. Take breaks to avoid overloading your body.
• When skiing or snowboarding, focus on maintaining a neutral spine and engaging your core to support your movements.
• If you’re snowshoeing, keep your posture upright and your movements controlled to prevent unnecessary pressure on your joints.

8. Know Your Limits and Don’t Push Through Pain

It’s tempting to push yourself during winter activities, especially with March Break just around the corner and plenty of opportunities to enjoy the outdoors. However, it’s important to listen to your body and know when to stop. Pushing through pain can lead to more severe injuries.

What to do:

• If you feel pain in any joint or muscle, stop and rest immediately. Apply ice if necessary.
• If pain persists, consider consulting a physiotherapist or healthcare provider for an evaluation.
• Always consult a healthcare professional before returning to intense physical activity if you’ve had an injury.

Ottawa’s winter months offer plenty of opportunities for outdoor fun and exercise. By taking the right precautions—warming up properly, dressing appropriately, strengthening key muscle groups, and maintaining proper technique—you can ensure that you stay injury-free and enjoy all that the season has to offer.

This March Break, whether you’re hitting the slopes, enjoying a winter walk, or ice skating, keep these tips in mind to make the most of your time outdoors.

Stay active, stay safe, and most importantly, stay healthy!

If you experience any pain or discomfort during your winter activities, or if you need advice on injury prevention, please contact Activa to receive personalized recommendations and guidance.