As we head into winter, we begin to look forward to enjoying the benefit of living in the Northwest. With every snow fall, I begin to count the days till I can enjoy the outdoors which include activities like snowshoeing, skiing, and sledding with the kids. These common winter sports can lead to injuries that include sprains, strains, dislocations, and fractures. Many of these injuries happen at the end of the day, when people overexert themselves to finish that one last run before the day's end. A majority of these injuries can easily be prevented if participants prepare for their sport by keeping in good physical condition, staying alert, and stopping when they are tired or in pain.

Last year, more than 246,000 people were treated at hospitals, doctor's offices, and emergency rooms for winter sports-related injuries, according to the U.S. Consumer Product Safety Commission.

What are some things you can do to prevent injury during favorite winter activities? First of all, never participate alone in a winter sport, get in shape by conditioning muscles and perform warm up exercises before participating in winter sport

It is important to drink plenty of water before, during, and after activities. Even in the winter, dehydration can be a factor and contribute to injuries. When muscles, tendons, and ligaments are cold and dehydrated they are more vulnerable to injury.

It is important to wear appropriate protective gear and proper footwear that not only provides warmth and dryness, but ample ankle support. Make sure to follow proper body mechanic techniques. It may be helpful to take a lesson (or several) from a qualified instructor, especially in sports like skiing and snowboarding.

Learning how to fall correctly and safely can reduce the risk of injury.

Avoid participating in sports when you are in pain or exhausted. If you do experience pain, seek proper evaluation to determine the cause of the pain. By avoiding the pain, your body may adapt creating unhealthy postural patterns that can contribute to chronic pain and affect performance. A thorough chiropractic evaluation can determine if a spinal and/or extremity issue is the cause of pain. Natural Spine Solutions provides quality care that is safe and effective and offers various treatment options to provide you with the results and relief you need.

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Dr. Wayne M. Fichter Jr. is a chiropractor at Natural Spine Solutions. The business is located at 3913 Schreiber Way in Coeur d’Alene. Call for more information, (208) 966-4425.