During October and November, our Winter Sports Conditioning Program was a smashing success. We had 21 participants over two classes who not only got stronger for ski season, but also made quantitative changes to measures that indicate less injury risk.We incorporated Sportsmetrics, which is the largest scientifically proven ACL injury prevention program, into each workout. As a result,100% of our participants improved their jump distance symmetry, an important indicator for injury prevention. This improvement in symmetry was matched with enhanced confidence with dynamic movements and improved control doing dynamic movements similar to skiing.
This program was so popular, and people were asking to do it again, so we are bringing it back after the New Year.
Dates: January 8-February 14
Days: Mondays and Wednesdays
Time: 5:30-6:30 PM
Cost: $180 early bird special until 12/27 then $200
In the midst of the holiday season, the shorter and colder days of winter can make it easier to succumb to the seasonal gloom and sicknesses. Below are great ways to care for yourself this winter.
Opt in for Holiday Mocktail:
Delicious flavors and fun drinks don’t have to be alcoholic. With all of the celebrations around the holiday season, mocktails are a great healthy way to enjoy festive drinks while keeping wellness in mind. Mocktails also allow for inclusivity at all partys while letting creativity flow in the evening.
Schedule “me time” within each day:
Taking time for yourself provides a crucial break from the hustle and bustle to relieve stress. Your recharge moment doesn’t have to be long, it could be from 10 minutes, or an hour. Prioritizing yourself with this quality time will help increase your productivity and enjoyment of the season. Boundaries such as these are necessary to our well-being.
Practice Moments of gratitude:
Practicing gratitude during the holidays can contribute to strong relationships and personal well-being during the festive season. Try keeping a gratitude journal, or a jar as a family for the month of December and revisit either on New Year’s eve.
Prepare meals that nourish your body:
With so many sweets, treats and parties it is easy to forget to eat nourishing food to help fuel our body. While we crave heartier meals in the winter, try to keep colors on your plate with sweet potatoes and different squash. Use frozen vegetables to add nutrients to your plate as well. With the change in temperatures and increased socializing, nourishing our bodies is important in staying healthy.
Move your body throughout the day:
It is easy to hunker down in the cold months, but when our immune symptoms are weakened in winter it is important to do everything we can to maintain our wellness. Moving our body helps with circulation and and immune system, our mental health get a reset and allows an energy boost. If you aren’t one to hit the slopes; there are tons of free exercise videos to follow along on YouTube and social media, or wait for the warmest part of the day around 1 or 2 pm and go for a quick walk to get fresh air.
As the winter months approach, we know how enchanting the scenery in and around Durango is. However, with the winter wonderland comes the need for extra caution. Slips, trips, and falls can be significant concerns during the snowy season, but fear not—by following a few simple tips, you can enjoy the winter in confidence!
1. Choose the Right Footwear: The first line of defense against slips and falls is a good pair of winter boots.
2. Keep Walkways Clear: Shovel snow promptly and use melting salts when available.
3. Take It Slow: Give yourself extra time to get from one place to another. Take small steps and walk at a slower pace to maintain better balance on slippery surfaces.
4. Use Handrails: When navigating stairs or inclines, always use handrails if available.
5. Stay Active and Strengthen Your Core: Maintaining good physical health can contribute to better balance and coordination. Regular exercise, particularly activities that strengthen your core muscles, can improve stability and reduce the risk of falls.
Call 970.764.9220 or download the app. Bookmark Mercy Sports Medicine to your homepage. Book your appointment, class or program!
Sometimes one-size-fits all doesn’t work. By working with one of our coaches 1-on-1, you gain a stronger understanding of what motivates you, learn what works for your body, and increase your success with healthy changes. We offer a 3-month package to help you accomplish your unique wellness goals. When you take the time to focus on you, we are here to help.
Areas of Focus:
Pain Management Coaching
How We Support You
Mercy Sports Medicine Wellness is here to help support our community by providing services that will boost your personal goals. If fitness or wellness is among your goals, then let us be your accountability partner and support you.
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