Blog

Protect your Head on the Slopes!

2012-01-27T14:53:39Z

With winter upon us, Canadians are gearing up for another skiing and snowboarding season. The Nova Scotia Physiotherapy Association (NSPA) and Canadian Physiotherapy Association (CPA) are strongly encouraging Canadians of all ages to wear helmets when downhill skiing or snowboarding.

While helmets do not prevent all head injuries, they can minimize the effects of a blow to the head. The Canadian Standards Association has said wearing helmets on the ski hill can reduce the risk of head injury by 60 per cent. Helmets should be certified by a safety standard organization and fit comfortably but snugly.

Nova Scotia recently became the first jurisdiction in the world to make helmet use mandatory for snow sports. This new legislation comes into effect in November 2012.

NSPA strongly encourages skiers and snowboarders to make helmets part of their mandatory equipment even before the legislation comes into effect next winter.

"The consequences of a brain injury, even what seems like a minor one, can be devastating and can last for a lifetime," says Mary Solomon, the Chair of CPA's Neurosciences Division. "A brain injury can result in physical disability such as paralysis, but more importantly can result in changing the essence of the person - how they interpret and interact with the world. Personality, emotions, thinking abilities can all be affected; life is forever changed," stresses Solomon. "We need to protect our brains by protecting our heads, at all ages. Wearing a helmet is one good way."

You can also minimize the risk of falling and injuries by being in good physical condition, warming up, and taking breaks. NSPA has the following tips:

• Train your muscles by doing strengthening exercises that reflect the physical demands and movements of the sport (e.g., squats for skiing).
• Do a 10-15 minute gentle but dynamic warm-up, reproducing some of the movements of the sport you will be doing.
• Take rest breaks as needed. Avoid squeezing in an extra run if you are tired.
• Have even minor musculoskeletal injuries assessed and treated by a physiotherapist to prevent the risk of injury recurrence.

Above all, always wear a helmet! Help make the skiing and snowboarding season safer and more enjoyable for everyone involved.

Celebrate a Colleague with the NSPA Award of Excellence

2012-01-18T00:23:43Z

Clinical Research Bursary Applications now Being Accepted

2012-01-18T00:20:52Z

NSPA Volunteers: Apply for the 2012 Congress Bursary

2012-01-18T00:16:14Z

NSPA Board Nominations

2012-01-15T17:51:35Z

Arthritis Society Winter 2012 Event Schedule

2012-01-04T20:09:05Z

When is it too cold to exercise outside?

2011-12-16T16:10:45Z

How to stay safe when you work out in sub-zero temperatures

This winter, thousands of Canadian skiers, skaters, snowboarders and runners will prove that it’s cool to exercise in cold weather. The key to staying fit as the temperature falls is proper preparation to ensure your workout is both productive and safe.

Before you even head outside for activity, pay attention to the weather forecast. The recommended cut-off for outdoor exercise is –30°C with the wind chill, due to the risk of frostbite and hypothermia, “At that temperature, the risk outweighs the reward of getting out there and exercising,” says Brad Spokes, a Saskatchewan physiotherapist and triathlete.

Fortunately, Nova Scotians don’t need to contend with temperatures of –30°C too regularly over the course of the winter. However, keep in mind that when exercising in any cold weather, muscles require more fuel at a faster rate and may fatigue more rapidly than anticipated. Make sure you have had a light meal an hour or so before your work out to ‘fuel up’.

Prepare for a cold weather workout with a dynamic warm up — running on the spot, lunges, squats and arm swings, for example — until you feel warm from head to toe.

Cold-weather clothing is crucial. “Dressing too warmly is one of the biggest pitfalls,” says Spokes. He suggests layers that can be removed or added in response to your body’s heating and cooling. A toque, gloves and warm socks will prevent heat loss, a winter face mask is helpful to moisten air travelling to the lungs, and shoes with gripping soles can prevent falls on the ice.

Don’t forget to stay hydrated. Even though thirst may be less noticeable in cold weather, sweating and the resulting dehydration can be a concern. A fuel belt that lies close to the body or a thermal water bottle can keep liquids from freezing.

Spokes recommends keeping warm until the end of your workout by gradually decreasing the intensity of exercise towards the end and doing the final cool-down indoors. “But probably the most important thing is to get out of wet clothes,” he says.

Most people can exercise safely in cold weather by taking these precautions, but if you have asthma, or other chronic conditions that affect your mobility, consult a physiotherapist to develop a routine that’s safe for you. Find a physiotherapist at http://www.physiotherapyns.ca

Interprofessional and Other Partnerships

2011-12-16T16:10:08Z

Direct Access & Primary Health Care

2011-12-16T16:04:15Z

Third Party Payors

2011-12-16T15:58:05Z

Advocacy with the Department of Health & Wellness

2011-12-13T21:57:59Z

NSPA Exhibit and Job Fair Registration Now Open

2011-12-13T21:44:08Z

Public Funding

2011-12-12T20:53:49Z

Correspondence/Other

2011-12-12T20:36:11Z

Automobile Insurance System Reform

2011-12-12T19:49:37Z