Let’s Talk Warm-Ups, Injury Prevention and Smart Supports
When the temperature drops, the competition heats up! Whether it’s netball, rugby, footy, soccer or skiing, winter is prime time for getting active. Before you dive into the action, let’s talk about how to keep your body safe, strong and ready to play.
Why Warming Up Is a Non-negotiable
Cold weather tightens up muscles and reduces blood flow, making you more vulnerable to strains and sprains. A warm-up prepares the body for physical activity by increasing heart rate, blood flow and muscle temperature, improving flexibility and reducing the risk of injury. Skipping a warm-up can significantly increase the risk of injury and reduce athletic performance.
Here’s a quick pre-game plan:
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- Start with dynamic movements such as leg swings, arm circles and light jogging
- Gradually increase intensity. Save your max power for the game, the aim is to start light and increase intensity with a light sweat.
- Focus on sport-specific drills to prepare the joints and muscles you’ll be using most
Injury Prevention Tips:
Injuries like sprained ankles, muscle tears and knee strains love to crash winter sports parties, but you can keep them off the guest list.
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- Stay hydrated even in cooler weather. Dehydration can cause muscle cramps because it disrupts the balance of electrolytes, which are essential for muscle function
- Keep warm before and after your game. Keeping muscles warm before and after exercise or a game is beneficial. Don't expect to stay warm wearing shorts & a singlet; put on extra layers of jumpers, tracksuit pants, beanies and scarves to prevent cooling down faster.
- Listen to your body. Tightness, pain or fatigue are red flags indicating that something is wrong. It's important to pay attention to these signals as they can indicate various issues, from minor inconveniences to more serious health concerns.
- Don’t miss training mid-week. Being consistent and keeping up with your training throughout the week is beneficial for maintaining physical fitness. Regularly engaging in workouts helps your body stay in shape, improve strength and endurance, improves cardiovascular health, aids in fat lass and muscle gain, enhances your energy, helps improve mood and sleep and supports overall health.
- Strength and stability training focuses on building muscular strength and the ability to control and stabilize joints. It's crucial for injury prevention, athletic performance, and overall functional fitness. Exercises like squats, lunges, and push-ups enhance strength, while planks, single-leg stands, and core-focused exercises improve stability.
Run into Pharmacy 4 Less for your Winter Sports Needs
Winter brings energy dips, immune challenges and back-to-back training sessions. Thankfully, Pharmacy 4 Less is stocked with options to help athletes stay sharp, strong and ready to compete. Some of the MVP’s are found right at your local store:
✅ Sports Tape: Whether it’s rigid tape for joint stability or kinesiology tape to support muscle function, taping can help prevent injury and aid recovery. Just remember tape is supportive, but technique when wrapping is essential.
✅ Braces & Supports: From ankle braces to knee stabilisers and compression sleeves, these are like hugs for your joints (but way more effective). Ideal for players with a history of injuries or those wanting a little extra security on the field.
✅ Mouth Guards: Not just for boxers! Mouth guards protect teeth, lips and jaws in high-contact sports. Custom-fitted options from your dentist offer the best protection but boil-and-bite guards from your pharmacy are great for a quick and affordable option.
✅ First Aid Kits: First aid kits are crucial to have on hand at winter sports, especially when conditions are unpredictable. Having essential items like bandages, antiseptic wipes, instant heat or ice packs on hand can prevent minor injuries from becoming more serious and provide initial assistance until professional help arrives.
Power Up with these Pharmacy Picks: Energy & Immune Support
✅ Berocca: Packed with B-vitamins, magnesium and vitamin C, Berocca is a go-to for mental sharpness and energy release, perfect for early-morning training or afternoon games.
✅ Multivitamins: A high-quality multivitamin can help fill nutritional gaps, especially for teens and adults juggling sport, study and stress. Look for formulations targeted at active lifestyles.
✅ Magnesium Supplements: Ideal for supporting muscle function and preventing cramps, especially after a cold-weather workout. Available in tablets, powders or even topical sprays.
✅ Immune Support: Zinc, vitamin C, echinacea and probiotics can help support immunity during a season when colds and flu are as common as muddy boots. Better performance starts with staying well!
Winter sports bring teamwork, energy and excitement but they also bring the risk of avoidable injuries and mid-season burnout. Lace up smartly, warm up wisely, fuel up with the right supplements and run into your local Pharmacy 4 Less for expert advice and game-day first aid essentials and supports. Your future self will thank you!
This is an artical taken from the Winter edition of the Healthy You e-magazine. You can read the full magazing here: Healthy You Magazine - Pharmacy 4 Less Discount Chemist