Winter has arrived, and our favourite season for sports is also the time when we are most commonly injured. So, it’s time to consider a few strategies to prevent the onset of injury, and get through the winter pain free!

• Cold muscles, tendons, and ligaments are vulnerable to injury, so a short warm up prior to activity is important. Start with some light exercises, followed by gentle dynamic stretching. If skiing or boarding, take at least one warm up run before heading to more difficult slopes.
• Pre-condition your body for your sport. Work on both cardiovascular fitness and overall strength and conditioning (dynamic weight training). Include some Cross training for the best chance to prepare your body for anything winter has to offer!
• Plyometric exercises are great for preventing injuries in all sports. Plyometrics may include box jumps, multi-directional lunges and training on a BOSU ball. These dynamic exercises play a crucial role in preventing Anterior Cruciate Ligament ( ACL) injury and ankle sprains, especially in non-contact situations (De Noronha et al, 2012)
• Don’t play when injured or exhausted. Research shows the most common time for injury when skiing or boarding is the last hour of daily activity. Your muscles are unable to work effectively if over-tired, placing more stress on tendons, ligaments and joints.