Two winters ago I had the opportunity to try curling for the first time. I was certainly not the only one who had never curled before, so it was far from a serious game, and a warm-up and some stretching, not to mention proper technique, was not something we bothered to do. The next few days made me regret that, and gave me a painful insight into just how much of a workout curling is!

You don’t have to be in Creemore long to realize that curling is a very popular winter activity here. The sport, which originated in Scotland in the sixteenth century, is a classic way for Canadians to take advantage of the winter months. In fact, of the 1.5 million curlers worldwide, 80 per cent are Canadian. When you consider it is a sport that is adaptable to almost any age and physical capability, and it is a great way to not only keep fit but to socialize in the winter, it is no wonder that so many people enjoy curling.

Not surprisingly, curling is a very safe sport, with an overall reported injury rate of only 3.5 per cent. While curlers are seldom injured seriously, the nature of curling injuries are primarily musculoskeletal in nature, most commonly affecting the knees, shoulders, and back. Knee complaints are most common with experienced curlers, due to the deep flexion and weight-bearing placed upon the leading, or sliding knee. While adaptations such as stabilizers or “crutches” are available to help throw rocks from a higher body position, curling technique comes into play to minimize injuries as well. It is common for curlers to rotate their sliding foot outward to create a better base of support, but it is recommended this rotation be limited to 15 degrees to minimize stress on the knee joint. Similarly, keep the knee bent to no more than 80 degrees during the slide, and do not stay in the sliding position any longer than necessary after releasing the stone.

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. This 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.

Low back and shoulder problems often result from improper sweeping technique, as well as poor technique in moving and sliding the rocks. Curling stones are made from pure granite and can 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.