As we transition from fall to winter, the change of seasons affects the kinds of sports injuries treated at Continuum Sports Rehab. Colder weather, different sports and activities, and changes to conditioning routines present new challenges. Understanding how these factors influence injury rates can help you take preventive measures.

Fall Sports Winding Down

As high school and college football, soccer, field hockey, cross country, and volleyball seasons start winding down, athletes should begin to reduce training intensity and volume. Suddenly stopping intense training without a taper period can lead to fatigue and increased vulnerability to injury. Gradually decrease the duration and frequency of workouts over 1-2 weeks. Continue dynamic warmups and light activity during time off to maintain mobility and prevent muscle stiffness.

With soccer and field hockey finishing up, lower extremity muscles get a break from constant pivoting, cutting, and impact. Address any lingering hip, knee or ankle pain with physical therapy before it leads to compensations or chronic issues. Offseason strength work can target weakened areas.

As cross country racing concludes, steadily reduce mileage for recovery. Refuel nutrition to make up for calorie deficits from high training volumes. Replenish iron levels if deficient. Use cross-training like swimming and cycling to give running muscles a break.

Winter Sports Kick Off

Now winter sports like basketball, hockey, skiing and snowboarding commence. These sports introduce new stresses from sprinting, sudden stops, contact, and manipulating equipment on slippery terrain.

Basketball requires extensive lateral movement. Knees, ankles and hips sustain high forces from jumping and abrupt stops. Strengthen stabilizing muscles and emphasize plyometrics under guidance before the season intensifies.

Hockey and snowboarding have precipitous learning curves for beginners. Falls and collisions often result in wrist sprains, head injuries, dislocated shoulders, and knee ligament tears. Use protective gear, take lessons, and progress gradually from green terrain.

Cold Weather Workout Considerations

Frigid temperatures increase injury vulnerability. Layers, gloves, hats, and covered feet are a must when exercising outdoors. Hydrate regularly since cold air dehydrates. Warm up muscles thoroughly before intense activity.

Runners should vary workouts with cycling, rowing, and bodyweight training one week before facing ice or heavy snow. Tread with care outdoors, reduce intensity in bitter cold, and know signs of hypothermia and frostbite.

Lifters should maintain strength training consistency as weather cools. Adjust volume or intensity rather than skipping workouts once exercise habits are built. Take precautions to warm up properly before lifting in unheated garages or sheds.

Listen to Your Body

Adjust activity gradually as seasons change. Don't sustain peak intensity from warmer months during early winter workouts. Monitor for swelling, lingering pain, and weakened or unstable areas that could signal injury risk. Contact us to develop a tailored off-season training or rehab program. The physical therapists at Continuum Sports Rehab help you remain active injury-free year-round.