Rothrock Chiropractic & Rehabilitation


February 16, 2024

It’s a cold weekend coming up for Happy Valley. There’s even calls for multiple inches of snow tonight for the State College region. The winter enthusiasts out there, we’re sure, are very thrilled about this. They’ve been itching for light, powdery snow to hit Tussey Mountain, Blue Knob, Roundtop Mountain, or any other local slope for skiing and tubing. Central Pennsylvania residents and Penn State students that are winter sports fans should be excited, indeed! But, they should also take proper precautions to prevent injury. Please read our five tips below to stay healthy this upcoming weekend!

  1. Warm-Up Properly. Before engaging in any winter sports or activities, it’s crucial to warm up your muscles, spine, and extremity joints. Cold temperatures can cause muscles to constrict or tighten, increasing the risk of muscle strains and ligament sprains. Incorporate dynamic stretches and light cardio exercises to increase blood flow and prepare your body for the demands of your sport.
  2. Wear Protective Gear. Make sure you have the appropriate protective gear for your chosen winter sport, such as helmets, goggles, wrist guards, and padding. Properly fitting gear can significantly reduce the risk of head injuries, fractures, and soft tissue damage. No one cheers for falls or collisions, but make sure you mitigate the damage as much as possible through proper safety.
  3. Know Your Limits. It’s critical to be realistic about your skill level and physical condition or fitness when participating in winter sports. Pushing yourself beyond your capabilities can lead to overexertion, increasing the susceptibility to injuries. Take breaks as needed, stay hydrated with water and electrolytes, eat highly nutritious snacks, and listen to your body’s signals to prevent overuse injuries, including tendonitis or stress fractures.
  4. Focus on Technique. Proper technique and form is essential for preventing injuries during winter sports. Whether it’s skiing, snowboarding, or ice skating, invest some time in learning and mastering correct form under the guidance of qualified instructors. Poor technique can strain muscles and joints, leading to acute injuries or exacerbating existing conditions.
  5. See Us for Chiropractic Care! Our care here at Rothrock Chiropractic and Rehabilitation can play a valuable role in both injury prevention and recovery. Being correctly adjusted helps maintain proper spinal flexibility, and it also improves joint mobility in the arms and legs. We also focus on overall musculoskeletal function through the prescription of therapeutic home exercises and stretches, further reducing the likelihood of injuries. We can additionally progress into exercises focusing on restoration of lost mobility and strength. These exercises, in turn, improve balance and coordination, essential for injury prevention in winter sports.

Our doctors at Rothrock Chiropractic and Rehabilitation can also offer advice on ergonomics and biomechanics specific to your chosen winter sport, helping you optimize your performance while minimizing the risk of injuries. If you already are injured or, unfortunately, get injured in the future, we would be honored to aid in the rehabilitation process. We’ll strive to promote faster recovery and restore optimal function to affected areas. This will be accomplished through targeted adjustments, soft tissue therapy, and rehabilitative exercises, which are our three pillars to high quality care. By incorporating chiropractic care into your winter sports routine, you can enhance your physical resilience, improve performance, and enjoy a safer and more rewarding experience on the slopes or ice.

Be safe out there, and have fun!