Winter Sports Safety Tips

Here's a very interesting article sent to me by Jessica Mountjoy. Thanks Jessica.

The cold weather outside means all the kids want to play in the snow and go skiing or snowboarding if they find the opportunity. Mark E. Pruzansky, MD - director of the Manhattan-based HandSport Surgery Institute, Attending at Mount Sinai Medical Center and Medical School, and a pioneer in the field of hand and upper extremity surgery and sports injuries – is offering the following tips to help keep families everywhere safe:

Preventing Skier’s Thumb (an injury of the soft tissue or ligament that connects the bones of your thumb together):

1. The best way to prevent a fall is to know your limits and choose only the slopes that are at a level appropriate for your ability.

2. If you feel that you’re going to fall, make sure to release your ski poles as soon as possible. Then, fall on your uphill side with your hands slightly in front of you and above your knees. Don’t fall back on your hands or on your side on your hands.

3. Use ski poles with a simple finger-groove grip for quick release. If you choose to wear wrist straps, make sure they remain loose so you have the ability to drop the ski poles quickly in case of a fall.

4. Symptoms of skier’s thumb can occur minutes after the fall that caused the injury and often include pain at the base of the thumb, swelling of the thumb or an inability to grasp between your thumb and index finger. If you experience any of these symptoms after a fall, you should contact a doctor.

Preventing Wrist Fractures (a common snowboarding injury which is most often caused by falling incorrectly at a high speed):

1. The best way to avoid a wrist fracture is to learn to fall correctly – either on your backside or onto your forearms. Because both feet are affixed to the same board in snowboarding, the natural – and most dangerous - reaction is to outstretch your hand to stop a fall, which puts you at risk for a fractured wrist.

2. Always wear a pair of snowboarding wrist guards to reduce the risk of injuries in case falls do happen.

3. Know your limits – falls and wrist injuries are most likely to happen to beginners who haven’t yet mastered their balance on a snowboard. Practice falling and going down easy slopes before you tackle more difficult inclines.

4. Symptoms of a wrist fracture include pain and swelling of the wrist, as well as possible wrist deformity. Snowboarders experiencing any of these symptoms should contact a doctor immediately.

Mark E. Pruzansky, MD
Board certifications in Surgery of the Hand, Orthopaedic Sports Medicine and Orthopedic Surgery,

 

The Perfect Pointe

Is your child into ballet dancing?

I found this very interesting book for young dancers who want to improve their flexibility and stength prior to beginning pointe work. This book is split into four easy stages to work on foot and ankle mobility, foot control, turnout and core strength.

Take a look!

 

Canada - Junior hockey champions!

Canada won its fifth consecutive World Junior Hockey Championship beating Sweden 5-1. This is quite an accomplishment considering that they were 5 seconds away from being eliminated in the semi-final game against Russia. But the kids took note of this game and started strong against Sweden with a goal by P.K. Suban at 0:38 of the first period. They never lost control of the game after this finishing it with 2 goals in a empty net.

17 years old John Tavares was named MVP of the tournament and really showed to the NHL scouts that he is 1st pick material in the next draft in front of Sweden defenseman Victor Hedman.

Sweden was definitely the most talented team of this championship but one thing is true in any team sport: you can have all the best individuals that doesn't mean that you have the best team.

Congrats Canada!

 

Snow sports made easy for tiny tots

Camps at Mt. Seymour helps four- to seven-year-olds conquer the mini hills

Joanna Habdank, North Shore News
Published: Sunday, December 28, 2008

The baby of the family has taken her first steps, said the important words, then sentences, and is eager for more challenges.

She's ready for the next big first, and on the North Shore that often means skiing or snowboarding lessons.

This season Mt. Seymour is offering Bear Cubs camps for children four to seven years old.

In these small classes, with an average ration of three to four children per instructor, kids are gently eased to taking their first runs as they slowly gain more confidence on the snow, says Jonathan Mosley, ski and snowboard school manager at the local mountain.

"The key focus is to get them out on snow and actually start developing the skills that will allow them to start exploring with their parents or brothers or sisters as they grow up," says Mosley.

The classes are an hour and a half, beginning with a fun warm up, he says.
One of first things the wee ones learn is the ability to stop and do basic turns, says Mosley.

They stay in the Bear Bowl area using the magic carpet, which is a 42-foot long lift used specifically for the little beginners. Then they move on to the larger lifts.
"An average child, after four days, has probably progressed to our beginner lift, the Goldie Rope Tow, a typical green run, and doing exercises, (such as a) little slalom," says Mosley.

Oftentimes, the biggest hurdle for children just learning is simply getting used to the equipment.

"Kids that are four, five, six are still growing quite quickly and developing their coordination," says Mosley.

"It's a challenge for them to adapt to having skis or snow boots.
"Once they've made the jump to being able to control their skis, then they progress quite quickly."

Those tots that do pick up on the skills quicker, notes Mosley, can split off into a separate group and ski or snowboard in the terrain that best suits their abilities.
"This is a very popular program, a lot of children come back to do other programs.
"They start when they are four and they keep doing it until they are six or seven," says Mosley.

Registration is required at least three days prior to lessons.
The four-day camp costs $198 plus another $40 with rentals.
They run every Saturday and Sunday from Jan. 10 until Mar. 22.
Classes start at 9:30 a.m., noon and 2:30 p.m. on the weekend, and Wednesdays at 1:30 p.m.
The mountain also offers a wide range of programs for older children including freestyle camp (ages 10 to 15), day riders (ages nine to 13), mountain riders (ages seven to 12) and free riders (ages 13 to 16), as well as adult programs.
For more information call 604-986-2261 or go online at www.mountseymour.com

 

Flexibility - Not Just for Gymnasts Any More

Copyright © 2008 Nancy Rishworth

Why is it important to be flexible? Many people think of flexibility as something that results from a sport or exercise routine, such as yoga, pilates, ballet, gymnastics, etc. But flexibility is an important part of everyday life.

Flexibility improves strength and overall good health. When you get more flexible, you will find that you have a greater range of motion, that you are able to perform tasks with greater ease, and you'll suffer fewer injuries.

Best of all, flexibility can add a great deal to your success in sports. If you are an avid golfer, swimmer, love to play basketball, baseball, or volleyball, you'll be amazed at how your performance changes when you focus your efforts to get more flexible.

You can improve your flexibility by adding static and dynamic flexibility exercises to your daily routine. Static flexibility exercises are slow, constant stretching of muscles, held for at least 30 seconds. Some examples of static flexibility exercises include calf stretches and ham string stretches. Static stretches can also incorporate isometric and PNF stretching techniques to considerably increase their effectiveness.

Dynamic flexibility exercises use muscle movement to increase your range of motion. Typically these exercises - examples include leg and arm swings, side bends, toe touches - are initially performed at low to moderate speeds, with a controlled motion. Gradually, over time you will be able to increase your range of movement, extend further, and increase speed.

Both static and dynamic flexibility exercises work at lengthening the connective tissues that surround your muscles. This lengthening of the tissues provides an increase in your ability to extend your arms or legs in a natural movement. This movement is termed your range of motion. As you improve your flexibility, you'll find that it becomes easier to move your joints - knees, shoulders, elbows, etc. You'll also be able to move these joints to a greater length or extend them further.

When you make an effort to get more flexible, you'll notice improvements in your everyday life and in your sports. You'll be able to swim faster, throw balls further, have a greater controlled and stronger golf swing, and jump higher. Increased flexibility will pay off even if you aren't active in sports. As you work to get more flexible, you'll notice common household tasks, such as vacuuming, yard work, and lifting, all become easier to do. You'll notice that your overall strength and endurance has increased.

As you work to get more flexible, you'll suffer fewer injuries, your posture will improve and your muscles won't be as sore when you exert yourself or exercise. Flexibility pays off big - it's not just for gymnasts.

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Nancy Rishworth, grew up dancing and became a qualified Aerobics and Fitness & Personal Trainer. She is also a qualified Naturopath having studied various healing modalities through healthy eating, herbal remedies, vitamins, massage & exercise. Her Flexibilty Plus Workout Program improves flexibility, strength and overall health. For nutritional info and other core strength and cardio exercise tips and guidelines go to www.FlexibilityPlus.com