Slide into the Season: Have Fun and Enhance Your Fitness with Curling
We love curling at Momentum Health! It’s a great way to work out while having fun, and it can help improve balance, strength, and endurance.
Whether you’re an experienced curler or stepping onto the ice for the first time this season, it’s important to go in prepared. Our team has gathered some of our favourite tips to help you hit the rink without risking injury.
If you could benefit from personalized guidance, just schedule an appointment!
Prepare for the Season with Targeted Exercises
Preventing Injuries Before They Happen
Curling primarily stresses the knees, hips, lower back, and shoulders. Furthermore, most curling-related injuries are overuse injuries (meaning they develop gradually over time). Repeated crouching, lunging, and sweeping movements can cause microdamage to your body’s tissue, eventually leading to pain and mobility restrictions.
Like other sports, targeted exercises or “cross-training” outside the rink are key to preventing overuse injuries. Here are some of the areas we suggest you focus on:
Core Stability
- A strong and stable core is one of the most important factors in injury prevention. It helps improve overall movement, balance, and coordination and reduces the risk of falls.
Lower Body Strength
- Powerful leg muscles are essential for delivering the stone with proper speed and help you provide increased pressure with proper technique when sweeping.
Hip Mobility
- The ability to move your hips in all directions allows you to comfortably push out of the hack, assume the sliding position and maintain your balance as you slide down the ice.
Boosting Performance on the Ice
Another benefit of a cross-training program is that it can help boost overall performance. For example, strong legs can improve your takeout speed, and a strong upper body helps with powerful sweeping.
Here are some additional tips for boosting performance:
Enhance Your Upper Body Strength
- Stronger hands and shoulders allow you to produce higher downwards pressure on your broom, which helps to increase friction while sweeping.
Increase Your Endurance
- Short bursts of higher-intensity cardio and strength drills can prepare your body for the demands of long games and help you maintain your stamina from the first end until the last.
Refine Your Technique
- Our clinicians can assess your biomechanics and help you address any issues affecting your movement efficiency, which can impact both performance and injury risk.
How To Develop a Good Cross Training Program
If you’re not sure how to get started with an exercise program to prepare for the curling season, schedule an appointment with Momentum Health. Our team will conduct a comprehensive assessment, including reviewing your health history and overall performance goals, and use that information to create a customized exercise program that meets your needs.
One Other Tip: Don’t Skip the Warm-Up
A little preparation goes a long way in helping you prevent injury–including on game day. Jumping straight into a game without warming up increases the risk of muscle strain, so make sure to set aside 10-15 minutes to warm-up properly with:
Dynamic Stretches
- Leg swings, arm circles, and torso rotations improve mobility and circulation.
Activation Exercises
- Light squats and lunges prepare the legs for movement on the ice.
Warm-Up Slides
- Before you throw your first rock, take a couple of gentle warm-up slides to get your body ready for the game.
Now, Get Out There and Get Curling!
We hope this guide helps prepare you for curling this year. And remember, if you do suffer an injury, the Momentum Health clinicians are here to help you safely return to the rink. Schedule an appointment to get started.
Need Help Turning These Tips Into Action?
Need help turning these tips into action? Our multidisciplinary team at Momentum Health can provide personalized guidance for you and your family. From improving posture to increasing physical activity, we’re here to support your overall well-being. Schedule an appointment today!
Clinician Spotlight
Mark Taylor, MScPT, BHPE
Mark Taylor is a dedicated physiotherapist based at Momentum Health Deerfoot. With a strong athletic background in fastball and competitive curling, he brings firsthand experience in sports performance and injury management to his practice. Mark is passionate about helping patients regain mobility and preventing future injuries through personalized treatment plans that emphasize education, exercise, and empowerment.
As a physiotherapist, Mark uses his orthopedic and needling skills to help patients overcome a variety of injuries from shoulder pain, to TMJD, neck pain, back pain and more. In collaboration with the physiatrists at Kinesis Medical Centre, he plays a key role in developing and implementing innovative clinical assessment models to enhance access to care for patients with chronic pain and longstanding injuries.
Beyond the clinic, Mark is a Level 5 Softball Canada Umpire, Instructor, and Evaluator. His expertise has taken him across the country, officiating at the highest levels of the sport, including the 2022 Canada Summer Games in Niagara Falls and the Men’s Canadian Championship over the past three years, from British Columbia to Newfoundland.
Mark’s dedication to both physiotherapy and sport reflects his commitment to excellence—whether he’s helping patients achieve their recovery goals or ensuring fair play on the field.
Curling Preparation: Warm-Up Exercises for Better Performance
Often referred to as ‘chess on ice,’ curling offers a unique blend of strategy, teamwork, and physical exercise. Whether you’re new to the sport or looking to refine your skills, our featured video provides essential preparation tips to get you ready for the ice.
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Community Corner: Serving Up Support: Momentum Health at Calgary’s Pickleball Tournament
Will you be at the Calgary Pickleball Centre on Saturday, April 5? We will! Momentum Health is excited to announce that we’ll be providing pop-up medical support for participants at the upcoming Pickleball tournament. Join us at Calgary’s newest Pickleball hub for a day of fun, healthy competition!
Event Details:
- 📆 Date: Saturday, April 5
- 📍 Location: Calgary Pickleball Centre
1145 65 Ave NE, Calgary, AB T2E 8T9, Canada - 🔗 Website: Calgary Pickleball Centre
We can’t wait to see you on the courts!
Seasonal Recipe: Lucky Bites: Wholesome Spinach and Herb Scones for Your St. Patrick’s Day
Celebrate St. Patrick’s Day with a wholesome twist on a classic Irish treat! These Spinach and Herb Irish Scones combine fresh greens and savory herbs for a delicious, guilt-free snack. Easy to make and full of flavor, they’re the perfect way to add a touch of green to your holiday festivities! 🍀
Ingredients:
- 2 cups whole wheat flour
- 1 ½ tsp baking powder
- ½ tsp baking soda
- ½ tsp salt
- ¼ tsp black pepper
- ¼ cup cold butter, cubed
- 1 cup fresh spinach, chopped
- 2 tbsp fresh parsley, finely chopped
- 1 tbsp fresh thyme leaves
- 1 cup buttermilk (or milk with a splash of vinegar)
- 1 egg (for egg wash, optional)
Instructions:
- Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
- In a large bowl, combine the whole wheat flour, baking powder, baking soda, salt, and black pepper.
- Add the cold butter cubes and use a pastry cutter or your fingertips to rub the butter into the flour mixture until it resembles coarse crumbs.
- Stir in the spinach, parsley, and thyme until evenly distributed.
- Make a well in the center of the mixture and pour in the buttermilk. Stir gently until just combined (the dough should be slightly sticky).
- Turn the dough onto a floured surface and gently knead it 3-4 times, just to bring it together. Pat the dough into a round disk, about 1 inch thick.
- Cut into wedges (about 8-10 pieces) and place them on the prepared baking sheet.
- If desired, brush the tops with a beaten egg for a golden finish.
- Bake for 20-25 minutes, or until the scones are golden brown on top and a toothpick inserted into the center comes out clean.
- Allow to cool slightly before serving. Enjoy warm or at room temperature!
These scones are perfect for adding a burst of green to your day, offering a savory alternative to traditional baked goods. Enjoy the simple goodness of whole grains and fresh herbs in every bite, and make your St. Patrick’s Day celebration a bit healthier!
Welcome to Our Newest Staff Members!
Kimberly Hutton, Seton RMT
Mariana Santos de Moraes Seton Pelvic Health Physiotherapist
Delbar Jazayeri, West Springs Physiotherapist
Backcountry Skiing
March into Wellness: Embrace the Power of a Springtime Reset
By: Kora Michael, PT
Did you know that March 4th is National Backcountry Ski Day? If you’ve only ever skied along the manicured trails of a traditional ski resort, now’s your chance to try skiing off the beaten path.
One thing that’s wonderful about backcountry skiing is that it’s a unique way to experience more rugged landscapes before the snow melts and the hustle of summer sets in. For that reason, participating in National Backcountry Ski Day is a wonderful opportunity to reset both body and mind during the transition from winter to spring.
Three Reasons to Celebrate National Backcountry Ski Day
You Can Reconnect with Nature
Being out in the wilderness offers a wealth of physical and mental benefits–and gliding through untouched snow, away from crowded resorts, allows for a deeper connection with nature. The rhythmic motion of skiing, combined with crisp backcountry air, helps reduce stress and improve overall well-being.
You Can Experience a Pre-Spring Reset
Late winter is a period of quiet between the early winter holidays and the vacation-laden days of summer. Use a day of skiing to let go of old stresses and prepare yourself for the warmer months ahead.
You Can Go on a Mental Retreat
The relative solitude of backcountry skiing requires a type of mental focus not typically found in other activities. Navigating shifting trail conditions encourages mindfulness, helping to clear your thoughts so you can focus on the present.
Goodbye Winter; Hello Spring
Late winter is a wonderful time to rest so you can move into the warmer months with renewed energy. And what better way to celebrate this transitional time of year than a day spent skiing in the wilderness?
We love to help you get and stay active, whether it is with backcountry skiing or your favourite activity, we’re here to help!
