Winter Sports Injury Prevention Tips
Winter sports involve dynamic athletic activities engaged in in cold weather and packed snow and ice, heightening the risk of injury significantly. Each year, nearly 200,000 people were treated for winter sports injuries in hospitals, doctor’s offices, and emergency rooms. In 2018, 76,000 injuries occurred in the United States from snow skiing, 53,000 from snowboarding, 48,000 from ice skating, and 22,000 from sledding and tobogganing. Common winter sports injuries include knee ligament and meniscus tears, wrist fractures and sprains, concussions, and shoulder injuries like dislocations or rotator cuff tears. Physical therapists can help winter sports participants recover effectively from injury and return to winter sports. Check out our 10 tips for winter sports injury prevention!
Common Winter Sports Injuries
Winter sports are dynamic athletic activities engaged in in cold weather and packed snow and ice. Winter sports can range from hockey, ice skating, and ice climbing to snowmobiling, snowboarding, downhill skiing, and cross-country skiing. Each of these sports requires specific skill sets to master and proper training to avoid injury.
Five of the most common winter sports injuries include:
Knee ligament sprains and tears: A knee sprain or ligament tear, like an ACL or MCL tear, can occur if the knee is twisted or moves out of its normal position. The rigid ski and snowboarding boot combined with the necessary twisting and movement of the knee can contribute to a knee sprain or ligament tear.
Meniscus tears: A sharp pivot on the knee can cause damage to the cartilage in the nee, particularly the knee meniscus between the femur and tibia.
Wrist fractures and sprains: The wrist and forearm can get hurt if you reach out your arm to brace against a fall. If you fall, landing on your palms, this can bend your wrists backward and stretch or tear the ligaments of the wrist. The wrist bones can also fracture or dislocate from trauma to the hand.
Shoulder injuries: A shoulder injury can result from a fall on an outstretched arm or from torquing of the shoulder when using a ski pole, which pulls the arm back as the skier moves past the arm on the hill. A shoulder injury can involve a rotator cuff tear, shoulder dislocation, or an AC joint separation.
Concussions: A concussion is a traumatic brain injury due to a blow to the head or trauma to the body that causes the head and brain to move suddenly back and forth. It’s essential to wear a helmet to prevent the risk of concussions and protect the skull.
10 Tips for Winter Sports Injury Prevention
Dress in layers. Wear a thermal base layer of moisture-wicking elastic material to keep you warm and dry, a middle layer of thicker cotton or polyester to keep the heat in, and an outer shell layer to shield you from the wind and cold air. Layering allows you to accommodate body’s constant changing temperatures. Be sure to wear proper footwear with ample ankle support.
Always warm up your muscles through static and dynamic stretching, like squats, lunges, wrist circles, trunk rotations, and leg swings, to get blood moving. Increasing your body temperature to make joints limber and increases blood flow to your muscles. Cold muscles, tendons, and ligaments are more vulnerable to injury.
Wear protective sports equipment, such as goggles, helmets, gloves, wrist guards, and padding as well as properly fitted ski and snowboarding boots. Choose ice skates or ski boots should be slightly larger than your regular shoes to give your toes space to move around; when you plant your feet to propel forward, the toes spread down into the shoe to grip, so having a larger boot than your normal size allows your toes the space to do so.
Engage in strength and conditioning 4 to 6 weeks prior to starting your winter sport and continue in-season strength and conditioning program. This mitigates the wear and tear that occurs during a rigorous winter sport by focusing on technique and preparing the body for the demands of the sport. Focus on building a strong core and good hip strength for greater balance and a stable base for movement, which helps lower the risk of falling. Target the ankle and feet with strengthening exercises as well, as wearing skates or snowboarding boots can place significant stress on this region.
Learn how to fall safely on hard, slippery surfaces. Tuck your chin down, lowering your head. Bring your arms up to head level for additional protection. Turn your body so you land on your side, not your back or head. Stay loose as tension in your body can prevent your body from absorbing the force of the fall. Roll out the impact if you can, sending the energy of the fall into the roll rather than having your body absorb the impact. Avoid falling on an outstretched arm with elbows locked as this loads stress on the elbow and wrist and can cause fractures.
Stay hydrated. Despite the cold, you will sweat during intense activity. If you’re engaging in winter sports at a higher elevation like when skiing or snowboarding, you can be more susceptible to dehydration. Staying hydrated is essential to regulate your body temperature and prevent cramps during your workout.
Take lessons with an instructor, especially if you are a beginner in the winter sport. An instructor not only offers training on proper technique and safety but can also help you select appropriate equipment and recommend the safest ski or snowboard slope for your skill level.
Participate in winter sports with friends and family. Do not go out on the slopes or ice skating alone.
Pay attention to the weather and temperature. Winter weather can be unpredictable with storms or severe drops in temperature occurring rapidly. Check the forecast before heading out to skate, ski, or snowboard to ensure you have safe weather and temperature conditions.
Be mindful of symptoms of frostbite or hypothermia. Frostbite involves a freezing of the blood vessels and tissues, while hypothermia can occur when your core body temperature falls to 95 degrees Fahrenheit or lower. Windchill and wearing wet clothing can increase the risk of hypothermia. Know the signs of these conditions and seek shelter, warmth, and medical attention immediately if you experience symptoms. Be sure to wear appropriately layered warm clothing, proper gloves, and a helmet or warm hat. Symptoms include cold, numb skin or skin that looks red, white, bluish-white, or purplish. Hypothermia signs include shivering, slow breathing, a weak pulse, clumsiness, drowsiness, and confusion.
A physical therapist can help you prepare for winter sports through a customized strength and conditioning program, addressing muscle imbalances and targeting specific muscle groups to increase stability and muscle control. Should an injury, physical therapists accompany you every step of the rehabilitation process to help you return to winter sports safely.
