Preventing Injury During Favorite Winter Activities

During the winter, we tend to see a variety of injuries related to winter activities. Whether you’re skiing, skating, snowboarding, or sledding, a few steps of prevention can go a long way towards avoiding injury. We commonly see slip or fall injuries during winter due to the wet, icy conditions, and we also see muscle strain and sprain injuries, ACL injuries, and shoulder injuries due to accidents in common fun activities.

Skiing and Snowboarding

Skiing and snowboarding, if done unsafely, can lead to ACL injuries or even head injuries like concussion. If these are two of your favorite winter activities, please make sure you have all the proper equipment to keep you safe on the slopes. A properly fitting helmet is key and properly fitting boots or skis are also important for optimal support of your ankles. Also, it’s undoubtedly important to stay on the ski runs that match your skill level — know your abilities and don’t push too far past them when on the slopes.

Sledding

Sledding may seem like a fairly safe sport, but we do see upper and lower extremity injuries that result from collisions, whether with a rock, a tree, or another sled. Make sure you know the terrain, and be certain the snow hasn’t covered up any obstacles in your path. Whatever you do, sit up facing forward when you sled—none of this face-first on your stomach sledding!

Ice Skating

Ice skating is one of the more common winter activities, as it’s convenient to visit a local rink, rent some skates, and join in on the fun for just a few dollars. Proper ankle support is important, especially if you’re one to occasionally lose control and fall to the ice. If you consider yourself a master at skating, it’s highly important to keep an eye on all the skaters around you. It’s common for us to see injuries from ice skating related to collisions or encounters with other skater on the ice. If the person in front of you stops suddenly, and you aren’t paying attention, you become at-risk for injury. Hurting your low back or tailbone due to falling is certainly a possibility if you’re not careful!

Be Careful Participating in Winter Sports

Even if you’re not planning on diving into one of these common winter sports, make sure you stay safe when walking on slick, icy surfaces. Don’t risk surfaces covered in ice and make sure you’re wearing proper footwear if you’re out playing in the snow.

Here is a quick summary as well as a few additional tips to help make your fun winter activities less dangerous:

- Hydrate. Just because it’s not hot outside, doesn’t mean you don’t need water.
- Dress in warm layers to insulate your body.
- You must warm up cold muscles before you go outside to run or do another sport. Starting with a quick warm-up which includes some stretching is key!
- Don’t push it. If you’re already tired and cold, don’t go that extra mile—that’s when an injury is most likely to occur.
- Always follow proper technique for your sport and prep equipment sufficiently (skis, skates, and other items) in the proper way.
- Wear the proper protective equipment for your sport.
- Never do your sport alone—always have a buddy.
- Be very familiar with your surroundings—don’t ski on an unknown trail, and don’t run in an unfamiliar area.

Take these prevention tips to heart. However, if you do encounter an injury, give us a call to set up an appointment and we will take care of you. As always, here at Knoxville Spine and Sports, we are Together for Health!