Winter sports are a great way to exercise, enjoy the outdoors, and challenge yourself. But if you want to be successful in winter sports, it takes more than just showing up. Typically, Arizonans are not used to the cold weather. So off we go to romp in the snow, and we can end up completely unprepared to handle the physical and physiological demands cold weather sports bring. It’s undoubtedly not as cold as the Northeast, but for those of us in Arizona, it can feel cold in the balmy months we call “winter.”
Sports that take place in the winter offer new variables for our bodies. Variables, left unchecked, can, at the very least, cause an unpleasant downhill experience and, at the most, result in injury. Here are three essential practices for a great winter experience:
1. Set Realistic Goals
If you’re a beginner, don’t expect to be able to land double corkscrews on the snowboard or ski down the black diamond runs just yet. Start with smaller, more achievable goals, such as learning how to make parallel turns or navigating moguls.
Don’t just say you want to “get better at skiing.” Instead, set specific goals for yourself, such as “I want to be able to ski down blue runs without falling” or “I want to learn how to carve turns.”
Things don’t always go according to plan, so be prepared to adjust your goals as needed. Don’t get discouraged if you’re not making progress as quickly as you’d like. Just keep practicing, and you will eventually reach your goals.
2. Hydrate
Often overlooked in chilly weather, hydration is key to winter wellness. During the warm season, we are diligent about getting enough water. We carry water bottles around and stress frequent drinks. This is easy when the heat tells us we need to drink, but not when it is cold. It is very easy to become dehydrated when the temperatures drop. We do not think we are sweating because of the cold, but evaporation still occurs. Also, we lose water with increased urination. This is caused by the blood being routed to the core to preserve warmth instead of the periphery to dissipate the heat.
We also lose water as we breathe. When you see your breath in cold weather, the water vapor is freezing as it leaves your body. Before heading out to the cold weather cities, keep up with the hydration strategies you did when the weather was hot. Drink at least 20 ounces of water before activity and hydrate regularly. You can keep a camel-back or water bottle inside your jacket (to keep it from freezing). If you are working hard, take time to take in an electrolyte-type sports drink.
3. Choose the Right Gear
What you wear is as essential for fun in winter sports as anything. There is no replacement for good, wicking, warming layers, appropriate socks, gloves, and headgear. When layering, think of a base layer that will wick moisture from your skin so the sweat doesn’t cause you to get chilled. Polypropylene, silk, polyester, Thermax, Thinsulate, and wool are good choices. Avoid cotton because it traps moisture, so it stays wet and draws heat from you.
Base layers come in various weights (lightweight, midweight, and heavyweight). Select a weight based on the outside temperature and your activity level. The lighter weight is better at wicking; the heavier weight has more insulation. Mid-layers provide warmth and insulation. This layer should be looser yet still fitted to aid the wicking. Your outer layer should be able to block wind and wetness yet allow for moisture to escape.
Finally, wear a hat, mittens or gloves, socks, and shoes or boots that match your activity and weather conditions. You can often remove your hat or gloves to cool yourself if you overheat. Keep in mind that wind-blocking fabric is also important for hats and gloves.
4. Physical Preparation
One of the most important things you can do to succeed in winter sports is to be physically prepared. This means having a strong cardiovascular system, good muscle strength and endurance, and flexibility. Regular exercise, such as running, swimming, or biking, can improve your physical fitness. You can also work with a Foothills physical therapist or FAST personal trainer to develop a specific training program for your chosen sport.
Skiing and snowboarding require different skills than flat land sports. If you and your kids are recreational two-plank or knuckle-draggers, just a little alternative training can go a long way to shred it down the mountain. Balance, core, and leg strength must be strong enough to maintain the proper positions down the runs. Abdominal, back, upper thigh and buttocks muscles must be trained so that they have the endurance to complete turns, control speed, and stop effectively. In addition, most sports involve a stable foot planted on a flat, nonslippery surface.
With skiing and snowboarding, this is different. The surface inclines and is slippery. Sport conditioning specialists use devices like exercise balls, BOSU platforms, and slide boards to simulate the demands placed on the body during skiing and boarding. We may only participate in these sports a few times each year, but the consequences of unpreparedness can mean an injury that keeps you from your favorite activities year-round.
5. Rest & Recovery
Just as training hard is important, it’s also important to rest and recover properly. This means getting enough sleep, eating a healthy diet, and avoiding overtraining.
Enjoy the Process
One of the best things about living in Arizona is access to all outdoor sports. We can play soccer one day and hit the slopes the next. We need to remember that, to enjoy this lifestyle, we must be diligent about preparing our bodies.
Don’t lose hope if you’re struggling with an injury leading into the winter. We’re here to help get you there. Visit our website to schedule a FREE Rapid Recovery Injury Assessment today.
