Good news. Studies show that the curling is a very safe sport with an overall reported injury rate of 3.5%. While curlers are seldom injured seriously, the nature of the sport stresses our bodies in ways we don’t typically stress in our daily routine. Knee, back and shoulder pain are common symptoms experienced by curling participants, due to the sweeping motion, which involves repetitive upper limb movements, and the delivery position which requires sustained knee and low back flexion. Unfortunately, the aging process that causes our joints to degenerate and muscles to get weaker makes us more vulnerable to these types of strains and pains.
If you were like me at the start of this curling season you did not do a pre season strength and stretch program to get your body ready for the added joint and muscle stress. You most likely are experiencing some muscle and joint soreness today.
As with any physical activity, the joints you rely on are only as strong as the muscles supporting them, so a regular exercise program aimed at strengthening all of the leg muscles will help prevent the knees from injury. Low back and shoulder problems often result from improper sweeping technique, as well as poor technique in moving and sliding the rocks. Curling stones weigh up to 20 kilograms so remember to slide -- not lift -- the rocks, especially during delivery, and to bend at the knees while keeping your back straight. Wear the right equipment, including proper curling shoes to help keep your feet solidly underneath you on the slippery ice. Finally, take lessons to learn proper technique so you avoid common mistakes in form that can cause injuries.
Preparing your body is important not only throughout the season, but also as preparation in the pre-season. A pre- and post-game routine of at least 5 minutes of warm-up exercises and stretching of the back, arms, shoulder, legs and groin will help prepare the muscles and joints for the game.
If you curl at The West Northumberland Curling Club you will find a warm-up exercise board provided by We-Fix-UPhysiotherapy and Foot Health Centres, located in the change rooms and lounge. These exercises will guide you towards a safe and injury-free season. You can also find these exercises on our website: www.we-fix-u.com
Play Safe, Play long.
David Evans
Physiotherapist
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