Feel that crisp bite in the air? Winter Sports Season is swiftly descending upon us. Hooray! These are our six favorite ways to prepare for winter sports such as skiing, riding, ice hockey, ice climbing, snowshoeing, and micro-spiking. Hypermobility Spectrum Disorders and Ehlers-Danlos Syndrome people, we have you covered too!

1. Prepare for Cold Weather by Improving Your Internal Furnace

The first few days of a winter sport can be rough, especially if we have been hanging out indoors during the shoulder season. All mammals are equipped with a special type of body fat called, Brown Fat, or Brown Adipose Tissue (BAT). We have little quarter-sized deposits found in predictable places around the body. The sole purpose of this special fat is to generate body heat by breaking apart glucose. Animals that spend prolonged periods of time in cold weather tend to have more active BAT, whereas those who live in warmer climates have less active BAT.

What does this mean for people? As the weather gets progressively colder, make a point to spend 15 to 45 minutes a day outside in order to increase your amount of active BAT. You won’t grow more of it, but you will use more of what you already have which will allow you to tolerate cold temperatures more readily with training. This way, it won’t feel like a huge shock to the system. For people with cold intolerance and general thermoregulation issues, start with shorter amounts of time a couple of times a day. 5 minutes of moderate cold exposure two or three times will still give your body enough stimulus to kick-start BAT activity.

2 Don’t Wait To Begin Training for your Winter Sports Vacation - Start Now

Plan your sport-specific training and cardio program to begin about 2 months prior to the beginning of the season in your area. If you’re in Colorado, should already be prepping for Ski, Snow, and Ice Sports starting in September to early October. If you’re in NY, mid-October to early November will give you plenty of prep time. If you live in a warm climate, plan to start a solid 8 to 12 weeks prior to your Winter Sports Vacation. Too busy to commit to training ahead of time? Try some of these easy ideas to help you carve out and stick to a plan. If you have hypermobile joints, consider starting even earlier and using very basic and easy exercises; exercises that are even more simple than traditional beginner exercises. Visit our Spoonie Resources page for links to Hypermobility Exercise Specialists with social media accounts.

3. Periodize your Training Plan - Cycle Your Workout Blocks

Plan to spend about 4-6 weeks in a stabilizing phase which will help get your joints ready for g-forces and impact in the snow. Followed by 4-6 weeks in a combination of Endurance and Power training that is appropriate for your primary sport before you even get into the elements. If you are on the hypermobility connective tissue spectrum, you may want to cycle between stabilizing and strength endurance only. Adding power might destabilize your joints depending on the quality of your movement.

Photo by Zen Bear Yoga on Unsplash A woman is standing in warrior 2 pose wearing a long-sleeved white shirt and long black yoga pants. She is on a mat that looks like a persian carpet in a warm white room with candles. — Photo by Zen Bear Yoga on Unsplash A woman in a long-sleeve white shirt and long black yoga pants is striking a warrior 2 pose on a yoga mat that looks like a Persian carpet in a warm white room with lots of candles and plants.

4. Don’t Skip Your Warm-up Routine

Have you ever tried to pull cold Silly Putty apart really fast? It snaps. The same thing can happen to you. Cold body tendons, muscles, and ligaments are more prone to sprains, strains, and other soft tissue damage. This is especially true if you have Ehlers Danlos Syndrome or Hypermobility Spectrum Disorders. By incorporating a thorough warm-up into your routine which involves using active-isolated and dynamic stretching, you’re setting yourself up for performance success. Driving to the mountain or rink with seat heat on does not count as a thorough warm-up. For best results, consider adding a short foam rolling session (yes, even in the snow!) to your warm-up and cool down! Can’t fit a foam roller in your car? Think again!

5. Do a Thorough Once-over on Your Gear About 2 Months in Advance

First of all, always take care of your gear. Keep it clean and store it appropriately. For general tips, click here. Don’t leave it lying around; make sure you put it away properly after every use. Check your equipment and make sure it’s all functioning properly. If needed, get it serviced. This is critical for ensuring a safe and fun first day out. Got skis or a board? Get it tuned. Snowshoes? Check all the straps, webbing and spikes. Clean any dirty parts and determine if repairs are needed for the rest of your gear stash. Consider replacing any equipment where the straps are frayed or shot, or there is rubber or material that may have dry-rotted.

Not only does doing a gear-check help keep you safe, but it also helps to psych you up and get you in the zone! You’ll be able to work harder and more effectively when you have your “eyes on the prize.”

Photo by Alesia Kazantceva on Unsplash A close up of a woman wearing a black ski parka and a white knit hat which is obscured by ski goggles. She has a buff pulled up over her mouth and nose and she is half hiding in a pine tree in the snow.

6. Wear Layers - Maximize Your Outdoor Experience

Wear layers. Just because it’s 20 degrees out doesn’t mean you need your full-down parka on. Look for clothing that is moisture-wicking and avoid cotton. Opt for 2-4 layers depending on how much time you think you will be actively moving versus resting. You can always stick a layer or two in your day pack.

BONUS TIPS FOR HYPERMOBILE/HYPERSENSITIVE PEOPLE

Don’t let the thought of popsicle toes deter you from enjoying the outdoors! With the right equipment and a couple of amenities, the joys of winter outdoor adventures can be yours too!

Hand Warmers and Toe Warmers may be your best friend if you have Reynaud’s or similar cold intolerance.
Pack an extra Bula or Turtle Fur neck buff in your bag. Over time, breathing through a muff can build up condensation and lead to irritation on your skin. Having a clean, dry neck warmer on hand can give you the comfort you need to keep going. Tube styles are more versatile than the ones that have a skull cap as part of the design. Also, try flipping it inside out and turning it upside down or backward to extend the available clean and dry areas.
Bring a hot drink in a thermos. If you suffer from cold intolerance, warming your core is really important for getting your fingers and toes to thaw. Carrying a thermos of hot chocolate, tea, or even hot water with a Liquid IV pack thrown in, can give your body the boost it needs to self-regulate a little better in the outdoors.
Bring Hiking Poles (with baskets.) There are numerous benefits to hiking with poles. They help remove some of the work from tired lower body joints and muscles. They help to activate and stabilize the core, and they promote healthier breathing patterns during walking movements. They are also very useful for preventing falls or catching yourself if an ankle or knee decides to move the wrong way.

Top 6 Tips for Winter Sport Prep - With New Hypermobility Spectrum Disorder Tips