12 Tips for Winter Sports
It’s time for winter vacation – make sure you stay safe in the snow with these timely tips.
Whether you’ve laced up the skates, snapped on the skis or buckled up the boots for an afternoon of fun in the winter sun, the National Athletic Trainers’ Association (NATA) reminds you to check your equipment to ensure you’ve got the right fit for outdoor sports and recreation activities.
NATA suggests the following tips to ensure that athletes of all ages are not only getting the right fit from their equipment, but also practicing sports safety for the best results:
Sizing Skis
With the advances in ski technology, companies are now producing shorter skies that ensure greater stability. Skis should reach just about mid-face. Length will vary depending on the shape of the ski and the skier’s height, weight, ability, skiing style and experience. Consult a reputable ski shop for specific information.
Boots and Bindings
Make sure your boots are the right size before putting on your skis. Boots should fit snugly. Your foot should not move side to side and your heels should stay down as you flex forward. Wear a light pair of insulating socks for maximum comfort and warmth. Walk while wearing the boots, to ensure you can bend your knees comfortably and shift your weight without undue impact on either side of the foot. Have your bindings checked annually to ensure they release properly and that the setting is to manufacturer’s specifications.
Choosing Poles
Ski pole length is based on the skier’s height. Turn the pole upside down and grasp the pole just under the basket. If your pole is the correct height, your forearm should be parallel to the ground.
Snow Shoeing
Snow shoes should fit comfortably. If you are choosing between two sizes, the smaller size is often better, since they will be lighter and easier to use. The length of the shoe will also be determined by your weight. Select footwear that is insulated and water repellant to keep you warm during your workout. Ensure the footwear you’ve selected fits snugly into the binding, and check to be sure the binding is easy to manipulate while you’re wearing gloves or mittens. Although the use of poles while snowshoeing is optional, doing so will provide you with a great upper body workout -- plus, they’re helpful when walking up hills.
Lacing up Skates
Skates must be laced to the top. They should fit snugly. Once you’re ready to start skating, take a test walk or skate to ensure you have the appropriate ankle support to glide over the ice comfortably.
Sizing up Snowboards
Snowboards are very similar to skis. They come in a wide rage of sizes and styles. As with skis, the snowboard should come up to about chin height, but specific size will depend on rider height, weight, ability and riding style.
Head Gear
Ski or snowboard helmets should always be worn by skiers and riders of all ages. Wear a helmet specific to your sport (i.e., don’t wear your bike helmet for skiing or snowboarding) and make sure it fits snugly and does not allow for extraneous head movement. Also check to be sure your helmet does not impair your vision in any way. All helmets should be certified by either the Snell organization or by the American Society of Testing and Materials (ASTM). Both of these certification marks will appear on the box or on the helmet itself. Goggles should fit over the helmet to protect your eyes not only from the sun, but also from objects like tree branches, snow or debris that could affect your vision.
Sledding with Style
Make sure your sled is sturdy and steers easily. The hand grips should be easy to hold onto, and the seat should ideally be padded for optimal comfort. Check the sled after each use to ensure it is not broken. Also check for sharp edges that could catch on snow, rocks or debris while moving down hills.
Winter Wear
Dressing properly for winter activities is essential. Dress in layers, since temperatures and weather conditions can vary throughout the day. Wear moisture-wicking materials as a base layer followed by water- or wind-proof layers on the outside to stay warm. Gloves or mittens are essential to protect your hands.
Staying Smart in the Sun
Sunlight glares down from above, but it also reflects off snow and onto your face. Remember to wear sunscreen on your face and lip balm with SPF to protect your skin from damaging UV rays.
Drink Up
Though we don’t sweat as noticeably during winter activities, it is essential that you stay hydrated throughout the day. Take regular water breaks or carry fluids with you. Regular intake of water and/or sports drinks, such as Gatorade, will help keep you hydrated and feeling fresh for a fun day of winter sports.
Learn the Right Way
When learning a new activity or to brush up on your technique, it is always advisable to take lessons. Seek out a member of the Professional Ski Instructors of America (PSIA), the American Association of Snowboard Instructors (AASI) or Professional Skater’s Association (PSA).
Follow these tips and you’ll be set for a great day of activity and exercise!
These are very good tips! Having the correct size boots is extremely important! The wrong size boot can completely ruin your day. I also definitely recommend wearing SPF! I got sun poisoning in Colorado while snowboarding because I didn’t wear SPF!
I can’t wait to go snowboarding in Mont Tremblant in March! woo hoo!
Great Tips!
Know and abide by all rules of the sport in which you are participating.
and never participate alone in a winter sport.