Oly on Ice returns November 19, 2021, through January 17, 2022, and you can learn more about the season and even purchase tickets online in advance or on-site, on a first-come/first-served basis.

* When you are at Oly on Ice you can pick up a special Oly Ortho Ice Pack while supplies last at the sponsor table or front desk.

BEFORE you get out on the ice this winter, make sure you do a pre-skate warm-up. Start with a dynamic warm-up of 10-15 minutes that lengthens the muscles and warms up the joints.

      • Jog in place for one minute
      • Neck rolls
      • Ankle rolls
      • Trunk twists
      • Jumping Jacks
      • Walking lunges
      • Leg swings – front to back & side to side
      • High knee run
      • Butt kickers
      • Toe & heel raises
      • Skips

AFTER you’ve enjoyed your time on the ice, make time for your post-skate cooldown too. To prevent or limit post-exercise soreness complete a static stretch cool down while your muscles are warm.

Each stretch should be held for 20-30 seconds, repeated 3-4 times, to the point of mild pulling but not pain:

      • Quad pulls
      • Knee hugs
      • Calf stretches
      • Groin stretches
      • Low back extensions
      • Low back rotations

Do you need to R.I.C.E. or ROC?

What to do if you’ve overdone it…

RICE for minor muscle and joint injuries lasting less than 48 hours.

      • REST and take a break from the activities that cause discomfort.
      • ICE the affected area with a cold pack* for 10-20 minutes, 3 times per day. Be sure to cover the area with a towel or cloth prior to applying the ice or cold pack.
      • COMPRESS the injured area with an elastic wrap that is gently applied. The wrap shouldn’t cause numbness and tingling in the affected limb. If it does, it’s too tight.
      • ELEVATE the affected area above the heart if you are able to decrease swelling.

Visit the Oly Ortho ROC (Rapid Orthopaedic Care) Urgent Clinic when you have:

      • Decreased range of motion or are unable to move the joint
      • Inability to stand or walk due to pain or instability
      • Swelling, tenderness, or muscle spasm for more than 48 hours that does not respond to RICE
      • Heard an audible pop or felt a tearing sensation at the time of injury
      • An obvious deformity of a limb that does not break the skin

We’ll be here if you need us!

The ROC is located at 3901 Capital Mall Drive SW (West Olympia)

(360)-754-7622

7 days a week from 10 am to 7 pm

(Closed Thanksgiving and Christmas Day)

Call Now Button