Topic: Winter Sports Conditioning
Guest: Joel Buffum of Sports Medicine Advantage
There’s snow in the mountains, and many people in Yakima are ready to hit the slopes. But cold weather sports and activities are physically demanding. The best way to avoid injury is to start preparing your body in advance of those activities.
Some common winter sports injuries:
• For skiers, injuries to the anterior cruciate ligament (ACL) in the knee are the most common. We also see lower leg breaks, such as to the tibia, and shoulder injuries – dislocations, separations.
• For snowboarders, statistics show most injuries occur with beginners because of the sport’s complexities. Injuries to the hand, wrist and upper extremities are the most common.
The biggest causes of those injuries:
• Going without rest
• Faulty equipment
• Allowing yourself to get dehydrated or fatigued – the classic “one last run”
• Going into areas that are above and beyond your ability level
• Failing to observe warning signs and going off-trail
• Less likely in our region – an inability to adjust to the altitude
• Getting in shape reduces your risk of injury!
• Adequate training in your chosen sport helps reduce chance of injury, improves your skills and increases your enjoyment
• Winter sports conditioning includes cardiovascular training, metabolic training, strength training, power training (explosive moves), balance & stabilization (single foot balance squats and balance step-ups on unstable surfaces), plyometrics and stretching.
• Keep in mind the sport you want to perform and design a program that’s geared to those muscle groups.
o For downhill skiers and snowboarders, your hamstrings and quads are key – hamstring curls, straight leg toe-touches, glute arches, roller chair pulls (dig your heels in and pull yourself across the floor in a chair with rollers), squats, wall sits, lunges.
o For cross-country skiers, it’s more about endurance – aerobic exercise, such as an elliptical that mimics the muscle groups. Planks and side planks strengthen your core.
• Stretching and warming up before you hit the slopes is important! It loosens up your muscles and gets your heart rate up.
Additional tips to keep in mind
• Buy and wear approved helmets or protective head gear that fits correctly. Wear eye protection.
• Take a lesson from a qualified instructor.
• Wear appropriate clothing in layers to prevent heat loss. Layers closest to the skin should be made with materials that wick moisture away from skin.
• Remember to stay properly hydrated and to eat! Good nutrition equals good fuel.
• Know the signs of frostbite – toes and fingers are susceptible to frostbite if they get wet or sweat a lot.
• Know your limits and stop before you become tired.
Yakima Valley Memorial Hospital is one of 170 Children’s Miracle Network hospitals serving ill and injured children across the U.S. and Canada and is the CMN hospital for Central Washington. Thousands of families have received care at Memorial’s Neonatal Intensive Care Unit, Pediatric Unit and at Children’s Village, a home away from home for children with special health care needs.
Children’s Miracle Network has numerous business partners whose employees and customers raise money for CMN hospitals. These are people pitching in at the local level to support local services.
One of those partners in our community is Dairy Queen. Tom Tierney promotes Miracle Treat Day, which is July 30, 2015.
$1 or more of every Blizzard Treat sold July 30 to go to children’s health care
Buy a Dairy Queen Blizzard Treat and change a life!
July 30 is Miracle Treat Day, and Dairy Queen will be donating $1 or more from every Blizzard Treat purchase to Children’s Miracle Network Hospitals.
This is the 10th annual Miracle Treat Day. DQ stores in Yakima, Cle Elum, Ellensburg, Union Gap, Wapato, Toppenish and Grandview are participating, as well as stores in Richland, Kennewick, Pasco and Walla Walla. In Oregon, DQ stores in Hermiston, Pendleton and Milton-Freewater are taking part.
The money raised helps to support Children’s Village, which serves children with special health care needs. It also helps to support the Neo-Natal Intensive Care Unit and Pediatric Unit at Yakima Valley Memorial Hospital, your Children’s Miracle Network hospital for Central Washington.
For more information, visit miracletreatday.com or The Memorial Foundation’s website at memfound.org.
Remember, this money stays in our local community to treat and care for local kids.
Yakima Valley Memorial Hospital and Kohl’s Cares have teamed up to bring you Healthy For Life, a program dedicated to helping you be healthier. The program includes free exercise classes – yoga, boot camp, zumba, which we’ve talked about on the show – and cooking classes geared to encouraging healthy cooking and eating habits in kids.
The instructor of those cooking classes, Dr. Yami Cazorla-Lancaster, is here to offer some tips for parents to get their kids eating healthy this summer.
Why is a healthy diet so important?
It is estimated that 80 percent of our chronic diseases, including heart disease, diabetes, high cholesterol and high blood pressure, are preventable with lifestyle choices. It’s also estimated that 30 percent of cancers are influenced by diet. One-third of children today are overweight or obese, and diet plays a role in this epidemic.
The time is now to change our eating habits so that we can start to reverse this dangerous trend. A healthy diet is part of a spectrum of lifestyle choices that can not only prolong life, but also give you the quality of life you want – one full of joy and vitality.
It takes time, money and resources to ensure a healthy lifestyle, which poses a challenge for some families. Our goal is to make it easy for you to be healthy!
What do you focus on when you’re teaching a cooking class?
I focus on how simple, easy and delicious it can be to eat more plants. I educate the children and their parents about whole-foods as well as plant-foods. A plant-based diet is centered on fruits, vegetables, whole grains and legumes. In my classes, we discuss nutrition, but I also demonstrate at least two recipes, and all of the class participants get to taste it.
My favorite part is seeing their reaction when they taste the food. They see how simple and easy it was to make and that it was made from plants, and they are so surprised when it tastes so good. It’s about empowering children with the knowledge and skills they need to establish healthy habits to carry them well into adulthood.
Can you offer some suggestions?
The reason that eating more whole plant-foods is so beneficial is because they are rich in fiber, antioxidants and vitamins. They are more filling and satisfying and higher in nutrients than processed foods or animal products. I routinely recommend that parents focus on decreasing or eliminating processed foods in the diet and increase fruits, veggies, whole grains and legumes. Ideas for each meal include oatmeal with fruit for breakfast, veggie hummus wraps for lunch and bean chili for dinner. Kids love to help out in the kitchen and also really enjoy the element of choice, so setting up a vegetarian taco bar or having them help choose which fruits and veggies they want to try really makes a difference.