How Winter Activities Impact Your Body.
As I’m writing this, there is a winter wonderland happening outside my window. There is so much snow that even my pooch Peggy had no interest in her morning walk, which is unusual because she loves running and playing in the snow.
Snow days are the days I love the most in winter, provided I don’t need to drive or have to shovel the snow (thank you, Ben!). There is nothing more beautiful than nature blanketed in snow, and if there’s little wind, I find the quiet and stillness so soothing.
I hope you are getting outside as much possible and if so, here are a few things I’d like you to consider with winter activity:
· The importance of getting outdoors
· Winter Gear
· How to take care of your body during and after winter activities
Get Outside
As I stated in an earlier blog, I believe the key to getting through another winter is to embrace it and engage in activities that bring you outside; walking, tobogganing, skiing, snowshoeing or skating. Regular walks and occasional snowshoeing in the winter keep me sane, and the walks are something that I encourage everyone to do every day, especially winter haters. Bundle up and walk around the block, or if you would like to experience what is called “Forest Bathing” and an authentic spiritual uplifting, walk through the woods on a snowy day. This is my go-to if I’m feeling hopeless, apathetic, lazy and plain old fed up, and because I do it most days, it has become an excellent preventative of deep despair.
Gear Up
Ensure you have appropriate clothing, especially for your face, fingers and toes. You must have good winter boots with deep treads for traction. Try some cleats for your boots to prevent slips, and I highly recommend a walking stick- I no longer leave home without mine.
Body Mechanics
All winter activities will put extra stress on your back and lower body because your body’s biomechanics will change how you use your muscles compared to other seasons. In particular, walking this time of year changes your gait, which can cause hip and knee joints to torque. In addition, many lower body muscles become strained, and you’re likely to experience aches and pains after being outdoors.
If you’re walking, it’s a priority to prevent slips; walk flat-footed with your centre of gravity over your feet, and your knees slightly bent. Ensure to move slowly, and learn forward slightly to avoid falling backwards. Walk like a penguin or, if you are as old as me, and remember Tim Conway’s shuffle when he portrayed his “Old Man” character on The Carol Burnette Show.
Tim Conway’s famous “Old Man” character.
It’s an automatic response to use your hands to brace a fall, but this could give you a wrist or arm fracture, so try and pull your arms to your torso if you feel a tumble coming.
This style of walking through the snow and ice is essential to prevent a fall that could end in serious injury, so as ridiculous as you might look, it’s necessary to walk like Tim Conway’s “Old Man.”
Watching my lovely Ben and many neighbours spend hours removing snow, I also feel it’s important to mention to be careful with body form when shovelling (the most unenjoyable winter activity :) ). It’s important to bend at your knees, avoid twisting and try not to lift heavy amounts of snow. Honestly, your best injury prevention is using a snowblower or hiring someone to do it if your budget allows it.
Care After Winter Activities
On December 26th, 2020, I remembered a province-wide lockdown was announced in Ontario. Like many, I was bummed yet determined to get outside every day for a few hours of hiking, primarily for my mental health. I was consistent with my daily walks but often skipped my after walk stretching and ended up with the most excruciating pain. The pain was so severe that I visited the emergency department on two occasions and took morphine for 5 days. Luckily my regular yoga practice and physiotherapy sessions helped me recover quickly.
Over our recent holiday season, I noticed that this same area was getting a little cranky, and I went back to my excellent physiotherapist, Sam. I saw him last week for treatment, and we had a long discussion about why this was happening again.
He explained that he sees many patients with challenges in their hips and lower back this time of year because of winter walking. He didn’t feel the week-long break I took over Christmas from yoga and stretching was the cause, though I think it contributed. Since Peggy’s arrival in June, he felt the increased number of walks, the added dynamic of leash pulling in various directions while winter walking, reaggravating my right hip and sacroiliac joint.
He reviewed my stretching routine and added 2 simple stretches (see below) for my specific issues, which have helped.
Lunge (low or high) with Side Stretch
Front leg’s knee and foot are aligned. On the same side as back leg, stretch arm up and bend to side to deeply stretch side of torso and psoas muscle. Hold the stretch for 15 seconds - 1 minute. Repeat 2-3 times. Repeat with your other leg.
Piriformis Stretch
Bend knee and move it towards opposite armpit. Then with opposite hand gently push down on knee to stretch piriformis muscle. Hold stretch for 15 seconds - 1 minute. Repeat 2-3 times. Repeat with your other leg.
Something as simple as hiking over a year ago caused me the worse pain I have ever experienced (besides childbirth). I urge you to spend a few minutes stretching after winter activities to prevent such an occurrence. Once inside, put on the kettle, and by the time your tea is ready, you will have completed your stretches.
If I’m short on time, I find doing a couple of slow rounds of the sun salutation the most beneficial and accessible. Sun Salutation Tutorial-Final.mp4 I ensure that I hold the forward fold, lunges, down dog, and cobra for a few extra breaths or longer and all the muscles in my legs, hips, back and shoulders receive a deep stretch and release. If you find the sun salutation uncomfortable, then try these leg stretches Leg Stretch Tutorial.mp4 add a few cat/cow stretches and a low or high lunge to deeply stretch your hip flexors. Create a routine that works for you.
If you attend my online yoga classes, be prepared that we will be spending more time working on hips, legs and lower back during the winter months.
Take care of yourself.
Peace and blessings.
Anita
DISCLAIMER; The information provided on County Yoga Loft’s website blog is for general health care informational purposes only. All information on the site is provided in good faith. However, it should not replace consultation or advice from a physician and/or other healthcare practitioners. The use or reliance of any information contained on this site is solely at your own risk.
