Distinctly Montana Magazine

w w w . d i s t i n c t l y m o n t a n a . c o m 91 sider activity-specific training. e idea is to simulate the activity, gradually increasing duration and/or difficulty. Hamstring exercises can help to pro- tect against ACL tears. Be creative and come up with your own exercises or consult with a pro. Remember that accidents often happen toward the end of the day, as our bodies tire and we start to mentally check out a bit. Also, be sure to start off your season slowly. For your first few days out so short spurts of the activity. Winter is long in Montana; you have time to build on your foundation. Your body will thank you. OVERUSE INJURIES/TENDINITIS While these are also musculoskeletal injuries, they are more insidious in their onset, and are likely to occur later in the season. Whether swing- ing your ice tool or planting your pole while skate skiing, certain repeated activities for weeks and months can cause inflamed and painful joints. TO AVOID: Ensure you are using proper form via feedback from knowledge- able companions or instructors. Also try to vary your movements as much as possible. Keep joints warm and strengthen them before the season starts, usually by working the muscles above and below the joint in question. Rest, ice, and analgesics are helpful if it's too late. CONCUSSION Any winter activities that involve high speed and/or a fall risk put you at risk for concussion, including, of course, snowmobiling. Concussion is a loose term, typically reserved for a mild head injury, but head inju- ries occur on a spectrum, and can certainly be lethal. Bear in mind, the only thing worse than bonking your head once is bonking it more than once. It is now understood that repeated concussions result in long-lasting consequences. TO AVOID: Wear a helmet. As my ICU nurse friend says, "We can fix almost anything, but we can't fix the brain." Replace your helmet per the manufacturer's instructions. Control your speed. Watch for out-of-control skiers, sledders, ice-fall and the like. HYPOTHERMIA Hypothermia occurs on a spectrum as the body's core tem- perature drops below 95°F. It can be mild and easily reversed, or life threatening if severe. TO AVOID: One word: layering. Bundling up too much right out of the gate can lead to sweating, and that moisture will inevitably cool on your skin. Avoid cottons, which retain moisture and set you up for a chilling effect. Okay, maybe one more word: fuel. Stoke the internal fire with plenty of calories and even though water may not sound tempting when you're cold, it's important to drink up if you're being active. One trick is to carry a thermos of tea or hot cocoa instead of just cold water in your pack. For many activities, it may be Ice axe Skin track Dressing in layers

• Cover