People report more injuries during warmer months, but the reason has little to do with weather. 鈥淚t comes down to exposure,鈥 says Dr. 听辞蹿 . Just like you can鈥檛 get stung by a jellyfish if you don鈥檛 go in the water, 鈥測ou can鈥檛 get injured doing physical activity if you鈥檙e not engaging in it.鈥
The good(ish) news for intrepid winter warriors who won鈥檛 couch it when the air gets crisp: the risk of musculoskeletal injuries don鈥檛 change much with the seasons, save for three notable exceptions. Below, what to watch out for and how to avoid getting sidelined.
#1. Quad Dominance聽
鈥淧eople around here are very quad dominant because of all the skiing,鈥 says coach Eric Orton. Downhill skiing, in particular, stresses quads over hamstrings and glutes. A strength imbalance among those muscles can lead to knee injuries.聽
The fix: Work on your posterior chain. Lunges and 聽target glutes and hamstrings, as do one-legged squats on a Bosu ball, ball side down. Aim to do strength exercises two to three times a week, focusing on form over reps. 鈥淢ore is not always better, better鈥檚 better,鈥 Orton says. 鈥淒o as many as you can with good form. And work not on increasing reps, but increasing range of motion.鈥 In other words, try to squat a little deeper with proper form rather than doing a higher number of shallower squats.
#2. Lower Limb Injuries
鈥淭he nature of the injury and the activity doesn鈥檛 change when it鈥檚 cold outside,鈥 Dugas says. 鈥淚t鈥檚 just the surface that changes.鈥 Slippery, uneven surfaces put you at risk for lower-limb strains and sprains.
The fix: Counter potential injury-inducing wobbles by strengthening your ankles and feet. Check out this detailed account听辞蹿 Orton鈥檚 five moves to beef up your tootsies. Slant boards and stability discs will help target more muscles with every move, so you get the most out of your strength session. Bonus: all of these exercises apply equally to trail running season, so you鈥檒l have a foot up when the snow thaws.聽
#3. Poor Deceleration聽
鈥淲hat tends to happen is everything is fine until the trails open up when winter is over,鈥 Orton says. Then athletes run into IT band issues in their hips and knees. 鈥淚t鈥檚 because all of the sudden they鈥檙e able to do a lot of downhill running and they鈥檙e not ready for it.鈥
The fix: Work on your legs鈥 eccentric strength by doing box jumps鈥攐ff the box. 鈥淢y athletes will do a one-legged step up onto the box, then jump off landing on two,鈥 Orton says. They鈥檒l alternate which leg they use to step up. Just like with the posterior chain exercises, do as many as you can with good form鈥攕eek professional guidance if you鈥檙e unsure of proper technique鈥攁nd increase quality not quantity when the exercise gets easy. 鈥淚ncrease the height,鈥 Orton says, 鈥渞ather than the number of reps.鈥澛